Strength Training for Women, Week 3: Reduce Anxiety & Depression

Ellie McKenzie • March 10, 2025

Strength Training for Women, Week 3: Reduce Anxiety & Depression with exercise

by Ellie Bishop McKenzie

The first blog I ever wrote back in 2011 was titled “It’s Hard to Cry When You’re Running.” I started it in the midst of my divorce, at a time when sadness felt overwhelming. But I needed to stay strong—for my children and myself. Fitness became my anchor, the one thing keeping me afloat.

Why that title? Because it’s true. It really is hard to cry when you’re running. Your breathing deepens, your nose starts running, and suddenly, making an ugly crying face in full view of your neighbors becomes a whole new level of awkward. But as you push forward, you shift your focus—your movement, your breath, the rhythm of each step. And then, something incredible happens.

The fresh air hits your skin. The sun warms your face. You inhale deeply, filling your lungs with power, and exhale the weight of your worries. With every step, you leave behind the stress, the tension, the anxiety.

Strength Training: A Powerful Tool for Mental Health

Thousands of studies have shown that exercise plays a key role in reducing depression and anxiety. While running has always been my go-to stress reliever, strength training is just as powerful—if not more so. The confidence and sense of accomplishment after lifting heavy are unmatched.

The Mental Health Benefits of Strength Training

Lifting weights isn’t just about building muscle; it’s about building resilience—physically and mentally. Here’s how strength training can help:

  •  Boosts Mood – Resistance training has been proven to improve mood, combat feelings of worthlessness, and promote a sense of well-being.
  • Enhances Focus – Regular exercise sharpens working memory, increases concentration, and improves cognitive function.
  • Improves Sleep – A challenging workout helps regulate sleep cycles, leading to deeper, more restful sleep.
  • Supports Social Interaction – Strength training in a group setting fosters community, accountability, and shared accomplishment.
  • Promotes Healthy Aging – Both cardio and resistance training contribute to long-term physical and mental well-being, supporting a higher quality of life.


The Science Backs It Up

Research confirms the link between resistance training and improved mental health:

  • A 2018 meta-analysis found that resistance training significantly reduced depressive symptoms.
  • Another study concluded that strength training had a moderate but significant antidepressant effect.
  • Research also showed that those diagnosed with depression experienced greater benefits from strength training than those without a clinical diagnosis.

Read the full study here: Resistance Training in Depression: https://pmc.ncbi.nlm.nih.gov/articles/PMC10745562/

Take It to the Next Level: Train Outdoors

Want to amplify the mental health benefits of your workouts? Take them outside. Renowned biologist E.O. Wilson called nature “organic Xanax,” and for good reason. Studies show that as little as 15 minutes in nature can lower blood pressure, reduce stress hormones, and alleviate anxiety, depression, and hostility.


Ready to Start? Let’s Lift!

If you’re nervous about strength training, you’re not alone—but you don’t have to do it alone. A personal trainer or group class can help you build strength safely and confidently.


At CrossFit Odyssey, we work with clients of all ages and fitness levels. Can’t squat properly? We’ll start with the basics—like sitting in a chair and standing back up—progressing in small, manageable steps. Over time, you’ll gain the strength to move confidently and do the things you love.


Now is the time. Join us and transform the way you look, move, and feel on YOUR Journey to Extraordinary!