A team of researchers from the University of Sao Paulo and partner institutions studied how resistance exercises influence depressive symptoms. The work appeared in a psychiatric research journal after a thorough analysis of data spanning multiple years to clarify treatment choices for adults diagnosed with depressive disorders.
In total, the researchers reviewed 38 studies with 2,439 participants. They used strict criteria to ensure the pool represented adults with clinically diagnosed depression, enabling meaningful comparisons across various study designs and workout protocols.
Results showed that regular resistance training led to moderate to substantial reductions in depressive symptoms, especially for individuals who followed steady routines and set aside sufficient time for workouts. The takeaway is simple: how often and how long people train matters for the antidepressant benefits of strength work.
Practically speaking, noticeable mood improvements tended to emerge when individuals trained with resistance exercises at least three times per week, completing three or more sets per exercise. Lower frequency or shorter sessions still provided mood benefits, but the impact was smaller than with higher-volume routines.
What surprised researchers is that combining strength training with cardio or other exercise modes did not produce a marked additional drop in depressive symptoms beyond resistance training alone, based on the aggregated data from the studies reviewed.
Beyond mood shifts, the research hinted at broader cognitive benefits tied to strength work, suggesting potential improvements in memory and other brain functions as a side effect of consistent training. The overall message is that steady resistance exercise can play a meaningful role in a comprehensive approach to managing depression when paired with appropriate medical and psychological care.