Weight lifting improves your muscle tone, increases bone density and may even raise your metabolic rate and promote weight loss. In some cases, it may even improve the quality of your sleep, says Dr. Miriam Nelson, author of "Strong Women Stay Young." The results of a Better Sleep Council survey indicate that 60 percent of people who lift weights on a regular basis average more than seven hours of sleep each night.
Mental Benefits of Weight Training
Insomnia, according to the Amherst College health information website, may be a sign of depression. Depression and stress may inspire emotional overeating and alcohol abuse, says Dr. Leslie Becker-Phelps, in an August 2001 article in "Psychology Today." She suggests that exercise is the healthier alternative. Exercise specialists on Tufts University's Growing Stronger website say that strength training boosts self-confidence, self-esteem and the sense of well-being. They tested this hypothesis in a 1997 study published in "Sleep." Lead author Nalin A. Singh tested 32 subjects diagnosed with depression. They performed strength training sessions three times a week for 10 weeks. The exercise program reduced depression and improved sleep quality.
Pain Relief
Muscular and joint pain may make it difficult to fall asleep. Weight training, says the Centers for Disease Control, alleviates the symptoms of arthritis and may prevent the bone density loss associated with osteoporosis. Older adults often fall victim to these diseases. A 2005 study published in the "Journal of Sport Sciences and Medicine" found that sedentary older adults participating in a six-month strength training program significantly improved their sleep quality. A well-designed weight training program may also correct and prevent the muscle imbalances that make you susceptible to pain and injury.
Sleep Apnea and Obesity
While chronic or intermittent muscle and joint pain may cause insomnia, sleep apnea, a condition characterized by sleep-induced breathing disorders, affects the quality of your sleep. People suffering from sleep apnea have frequent, 10-second intervals of stopped respiration while they sleep. The lack of breathing causes low oxygen levels, which in turn causes you to wake up at various times throughout the night. Over 85 percent of sleep apnea patients are obese, says Dr. Michael D. Myers. Since weight training raises metabolic rate and controls obesity, it may prevent sleep apnea.
Weight Training Program
Plan a three-days-a-week weight training program that includes exercises for all of the major muscle groups of the body. Allow 48 hours of rest between training sessions. Perform three sets of 12 repetitions of each exercise. Begin the workout with complex exercises that work the large muscle groups, such as the lat pull-down, the bench press, the overhead military press and the leg press. Once you have completed the larger muscle group exercises, perform exercises for the smaller muscles, such as the biceps and triceps. While weight training may improve your sleep quality, the Exercise Is Medicine organization warns that working out too close to bedtime may cause insomnia. Plan your sessions for the morning, afternoon or early evening.
References
- Dr. Miriam Nelson; Tufts University; Dec. 6, 2003
- Better Sleep Council: Better Sleep Month Survey; 2008
- Amherst College: Dealing With Depression
- "Psychology Today": Work Out For Your Well-Being; Dr. Leslie Becker-Phelps; August 2010
- Tufts University: Growing Stronger
- Center for Disease Control: Strength Training for Older Adults
