If you want to feel happier, one of the simplest things you can do is work out. That sounds like a slogan, but the link between workouts and mental health is one of the most consistent findings in health research: people who train regularly report better mood, less anxiety, sharper thinking and better sleep, and they notice the difference within weeks. Here are four ways training changes how you feel, and how to get started at Hammer’s Gym in Nunawading.
1. Less anxiety and low mood
Physical activity releases endorphins, the brain chemicals that reduce the perception of stress and pain, and it increases the production of serotonin and dopamine, the neurotransmitters associated with happiness and wellbeing. Regular exercise is consistently linked to fewer symptoms of anxiety and low mood, and many health professionals now recommend it alongside other treatment. Both lifting and cardio work, so whenever you are feeling flat, a session at the gym is a reliable place to start. For the detail, read how the gym improves anxiety and stress.
2. More confidence
It feels good to move heavy weight. Every session gives you a sense of accomplishment and pride in pushing yourself, and that translates into greater self-worth and confidence far beyond the gym. Consistent training also improves body image and self-esteem, not because of how you look but because of what you can do. Track your wins with our guide to tracking gym progress.
3. Better thinking
Weight training trains your mind as well as your muscles. Exercise increases blood flow to the brain, improving focus, memory and concentration, and it raises levels of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of brain cells. Regular exercise is one of the best-evidenced protectors against age-related cognitive decline, and most people find their best ideas arrive somewhere between sets.
4. Better sleep
Working out helps regulate sleep patterns and improves sleep quality by supporting melatonin production and lowering cortisol, the stress hormone that keeps you wired at midnight. Good sleep is essential for mental health; sleep deprivation causes irritability, low mood and foggy thinking, so anything that improves it pays double. Hard sessions are best finished a couple of hours before bed. See how sleep builds muscle for more.
What kind of workout is best?
The one you will keep doing. Strength training, cardio, boxing, Muay Thai, yoga and group classes all improve mental health; each brings something slightly different. Lifting delivers the sense of control and accomplishment, classes add social connection, martial arts demand a focus that empties your head, and yoga calms the nervous system. Many members mix them across the week. Two or three sessions of 30 to 45 minutes is enough to notice the change; see how many times a week you should work out.
Tips to make it work for your mood
- Start small and be consistent. Three easy sessions beat one punishing one.
- Train with people. A class or a training partner adds the social lift; read why gym community beats solo training.
- Notice how you feel afterwards and write it down. On low-motivation days, that record is your reason to go.
- Do not use exercise as punishment. Train because it makes you feel good, not to atone for a meal.
- Get support when you need it. Exercise is powerful but it is not a substitute for professional help. If you are struggling, talk to your GP or call Lifeline on 13 11 14.
Start at Hammer’s Gym
If you are looking to start training for how it makes you feel as much as how it makes you look, there is no better place than Hammer’s Gym: the best equipment in the east, coached classes for every level, martial arts and yoga, a recovery zone to switch off in and a friendly atmosphere where nobody is judging. We proudly train members from Blackburn, Mitcham, Box Hill, Burwood and beyond. Claim a free one-day trial, or talk to one of our personal trainers about getting started.