Grounded Strength: Resistance Workouts to Feel More in Control
Deel
For many, the word exercise brings one thing to mind: cardio. Running, cycling, or endless minutes on the treadmill can feel intimidating, especially if you don’t consider yourself a “cardio person.” But here’s the good news: you don’t need to log miles to experience the mental and physical benefits of exercise. Resistance training, better known as weight training, is just as effective in lowering stress, building resilience, and helping you feel more in control of your body and mind.
Why Resistance Training Is More Than Physical Strength
At its core, resistance training isn’t just about building muscle. Every time you push, pull, or squat, your body responds in ways that reach far beyond appearance:
Stress Hormone Regulation – Lifting weights has been shown to lower cortisol (the body’s primary stress hormone). A consistent strength routine helps balance your nervous system, reducing the feelings of anxiety and “fight or flight” that can overwhelm you.
Endorphin Boost – Just like a runner’s high, resistance training releases endorphins—your natural mood elevators. You finish a session feeling clearer, calmer, and more confident.
Tangible Progress – Unlike cardio, where progress can feel slow, resistance workouts give you visible and measurable wins. Adding five more pounds to your lift or hitting one more rep is proof of growth, and that proof builds confidence in and out of the gym.
Feeling Grounded Through Movement
There’s something uniquely grounding about resistance training. When you’re holding a barbell or working against your own body weight, you can’t multitask or spiral in your thoughts. You’re fully present—breathing, focusing, and channeling energy into one controlled movement. That act of focus is its own form of mindfulness.
Simple Strength Moves to Get Started
If you’re new to resistance training, you don’t need complicated equipment or advanced techniques to feel the benefits. A few foundational moves are all it takes:
Squats – Build lower body strength and stability while reinforcing good posture.
Push-Ups – Engage your chest, shoulders, and core with just your body weight.
Rows – Using dumbbells or resistance bands, strengthen your back and improve balance.
Plank Variations – Core stability not only supports strength but also boosts mental focus.
Start with 2–3 sets of 8–12 reps, resting between exercises. Over time, gradually increase the weight or resistance.
Building Confidence, One Rep at a Time
What makes resistance training so powerful is how it parallels life: progress happens gradually, through effort and consistency. Each rep you complete reinforces not only your muscles, but also your belief that you can handle challenges.
So if cardio has ever felt overwhelming, know that there’s another path to feeling strong, centered, and in control. Ground yourself in strength training. It’s not just about shaping your body, it’s about shaping your mindset.
Sources & References
Disclaimer: The information in this blog post is for general informational purposes only and does not constitute medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition
Stress Hormone Regulation & Endorphin Boost:
American Psychiatric Association: Their blog, "How Running and Resistance Training Can Help Depression and Anxiety," discusses how exercise, including resistance training, can help regulate stress and improve mental health.
Link: https://www.psychiatry.org/news-room/apa-blogs/how-running-and-resistance-training-can-help-depre
University of Limerick: Research from the University of Limerick confirms the benefits of resistance exercise training in treating anxiety and depression.
Stanford Lifestyle Medicine: Their page on "How Exercise Balances Cortisol Levels" explains that regular exercise, including strength training, can reduce baseline cortisol levels over time.
Link: https://lifestylemedicine.stanford.edu/how-exercise-balances-cortisol-levels/
Building Confidence & Self-Efficacy:
PubMed: A systematic review published on PubMed, "The Effect of Resistance Training Interventions on 'The Self' in Youth," found that resistance training has a positive impact on self-efficacy, a person's belief in their ability to succeed at a task.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6609926/
HopeWay: The mental health treatment center's blog post, "A Different Kind of Prescription for Depression: Strength Training," highlights how the visible, measurable gains in strength can build confidence and be empowering.
Link: https://hopeway.org/blog/strength-training
General Mental Health Benefits of Exercise:
Mental Health Foundation: The foundation's website provides a comprehensive overview of how physical activity, in general, can boost mood and lower stress levels by releasing endorphins and serotonin, and lowering stress hormones like cortisol.
Simple Strength Moves to Get Started:
Nerd Fitness: This blog provides accessible guides for beginners, including a "Bodyweight Workout for Beginners" that features foundational moves like squats, push-ups, and planks.
Link: https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/
AIM7: This site offers a guide to "Bodyweight Resistance Training" with a breakdown of exercises for the lower body, upper body, and core, all of which can be done without equipment.
Link: https://www.aim7.com/exercise/resistance-training/bodyweight
