3 Strength Training Moves That Relieve Stress

Nobody wants to have stress, yet it is something that most people deal with on a daily basis. Some people like to sink into the couch and become a vegetable to relieve stress, while others decide to booze it up and drink the stress away. Both of these options are unhealthy ways to deal with stress. A great way to banish stress is by engaging in specific strength training moves.

The link between stress reduction and physical activity is strong. Regular movement and training boosts the production of endorphins, which are brain chemicals that can decrease tension and improve overall mood. Anaerobic exercise, like strength and resistance training, can help maximize endorphin production and minimize the amount of stress hormones in the body.

Meditation And Yoga Are Not Necessary:

We won’t negate the benefits of meditation or yoga, because both of these forms of exercise boost mental and physical health. Even though they work to reduce stress levels, meditation and yoga are not for everyone. Some people feel that they become centered or grounded after these forms of exercise, and that’s great. Others need to blast stress away by pumping iron.  

The Psychological Benefits Of Strength Training:

Weight lifting doesn’t just get you swole, bro. In fact, you don’t become an enormous power lifter unless you really want to. In addition to the physical benefits, strength training has many psychological benefits. Strength training works to focus the mind on executing functional movements that cannot be done properly if the mind isn’t present in that moment. This is why many people who suffer from anxiety or depression often turn to strength training. The intense focus takes their mind off worries or stress, and toning muscles helps to boost self-confidence.

Welcome weights into your life if you need to relieve stress. In fact, Luis M. Alvidrez and Len Kravitz, Ph.D., of the University of New Mexico, explain that strength training helps the body produce endorphins more quickly in a shorter time period, when compared to cardiovascular workouts. The following workouts have shown to be greatly beneficial for building muscle and relieving stress. 

Goblet Squat With Kettlebell:

If you don’t have a kettlebell then you can use a dumbbell, paint bucket, or something that you can easily hold with two hands. Stand with your feet shoulder-width apart and hold a kettlebell with both hands near your chest. Sit back into a squat, keeping your chest up and back straight. When your thighs are parallel to the ground, drive up through your heels, squeezing your glutes to return to the starting position. Complete four rounds of squatting for 45 seconds with 15-second rest periods.

Dumbbell Lunge:

Stand up straight and hold dumbbells by your sides, palms facing the body. You can start with light dumbbells and increase the weight to create more resistance. Lunge forward with your right leg and bend your left knee until it almost touches the ground. Drive through the heel of your right foot to push your body back to the starting position. Repeat with the left leg. Do three one-minute sets, alternating legs. Rest for 30 seconds between each set.

Ball Slams:

This exercise requires a weighted ball, for example, a medicine ball. Stand up straight with your feet hip-distance apart. Take a weighted ball in your hands and raise it above your head, keeping your core engaged. Slam the ball to the floor and keep your chest and butt down as you pick up the ball. Complete four rounds of ball slams for 45 seconds, resting for 15 seconds between rounds.

Sources:

https://www.livestrong.com/article/39012-working-weights-relieve-stress/
https://www.menshealth.com/uk/health/a756952/4-strength-moves-that-relieve-stress/
https://www.holmesplace.com/en/en/blog/fitness/how-strength-training-can-help-relieve-stress-back-pain

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