The One Exercise Type That Outperformed Expectations for Aging Brains and Bodies
How eight simple resistance exercises transformed sleep quality by 36% and slashed depression symptoms in older women.
Could hitting the weights be the secret to sleeping better and feeling mentally sharper as you age? This massive study found that resistance training might be the game-changer women need for physical and mental wellness later in life. This randomised controlled trial examined how 12 weeks of resistance training impacts sleep quality, mental health, cognitive function, and physical capacity in older women, specifically comparing those who started with good versus poor sleep quality.
Key Points
Design and Methods
The researchers recruited 160 older women (average age 69.2 years) and randomly divided them into resistance training and control groups. Each group was split based on initial sleep quality, creating four subgroups: Poor Sleep RT, Good Sleep RT, Poor Sleep CG, and Good Sleep CG.
The supervised resistance training program lasted 12 weeks and included eight exercises performed with 8-12 repetitions using progressive loading. Participants trained regularly under professional supervision to ensure proper form and progression.
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Results
The results were particularly striking for women who started with poor sleep quality. In the Poor Sleep RT group, sleep quality scores (measured by the Pittsburgh Sleep Quality Index) dramatically improved from 7.26 to 4.61 - a 36% improvement that brought them into the "good sleep" range.
Mental health benefits were equally impressive across both resistance training groups. Anxiety levels, measured by the Beck Anxiety Inventory, dropped significantly in the Poor Sleep RT group from 6.40 to 2.65 - a 58% reduction. Depression symptoms also decreased substantially in both resistance training groups compared to controls.
The study also found meaningful improvements in cognitive performance and functional capacity, suggesting that resistance training provides comprehensive benefits beyond just physical strength.
