What Lifting Weights Does to Your Body and Mind: Find Total Wellness With Barre

Feeling blue? Maybe a bit stressed or anxious? Try resistance training.

There’s a strong connection between weight training and mental health — even with lighter weights. While many people start lifting weights to sculpt muscle and create a leaner appearance, the mental health benefits are often what keep them coming back.

Let’s dive into what lifting weights does to your body and mind, and how working out in a Bar Method studio can help you experience these benefits yourself.

What are the physical benefits of weightlifting?

Strength training is a key component of every Bar Method class. Instead of lifting heavy weights, barre has you contract your muscles to hold your body in specific positions. This approach, known as isometric resistance training, enables you to strength train using just your body weight and some light dumbbells. It’s a low-impact way to get high-impact results.

You can see (and feel!) many benefits of doing regular strength training in barre, including:

• Stronger muscles
• Faster metabolism
• Better immune health
• Lower stress and anxiety
• Greater self-esteem
• Improved brain health
• Better heart health
• Positive mood

The mental benefits of weightlifting

1. Strength training lowers stress and anxiety.

Regular exercise like weightlifting lowers stress hormones like adrenaline and cortisol and releases feel-good chemicals like endorphins. This can help you feel less anxious. In fact, one study found that strength training twice a week can reduce feelings of stress and anxiety by 20% after eight weeks. 

Bonus: Stress can wreak havoc on your immune system, making you more likely to get sick. Lowering stress through strength training (like Bar Strength) can boost immune health.

2. Lifting weights boosts self-esteem.

Research shows that building strength is a great way to build self-confidence — one study of 304 adolescents with obesity showed reduced depressive symptoms after 22 weeks of resistance training, and all groups in the study had improved body image.

You’re bound to feel good about yourself when a challenging pose suddenly feels easy. And who wouldn’t be proud to go deeper into a pose than ever before or add dumbbells for the first time? Your instructor and your barre community will be there to support you and celebrate your progress.

3. Resistance training keeps your brain healthy.

Another one of the many effects of working out on the brain is an increase in brain-derived neurotrophic factor (BDNF). This protein helps form strong connections in the brain, so it’s key for memory, learning, and overall brain health.

4. Weight training improves mood.

Having higher levels of the protein known as BDNF is also linked to better mood. And, thanks to the endorphin release, weightlifting can make you feel happier and more optimistic. (Plus, being surrounded by a supportive Bar Method community during every class is a sure way to boost your mood.)

How to start resistance training for mental and physical health

If you’re new to resistance training, sign up for a Bar Method class. Our instructors will guide you through isometric strength training by watching your form and providing cues that encourage proper alignment and muscle activation during each pose. By staying mindful of these cues, you’ll develop a deeper connection to your body.

How often should you lift weights?

At a minimum, you should lift weights twice weekly for overall health, per the U.S Department of Health and Human Services’ Physical Activity Guidelines for Americans. However, we recommend three to five barre classes weekly to maximize the physical and mental benefits of weightlifting.

The Bar Method offers five signature class formats: 

1. Bar Method
2. Bar Strength
3. Bar Method Cardio
4. Bar Flow
5. Bar Restore 

Every class format incorporates resistance training, though Bar Strength has the greatest focus on building and shaping your muscles. The variety of our formats makes it possible for you to take three to five classes a week — we recommend doing two Bar Strength classes per week to meet the weight-training guidelines.  

Including one to two Bar Method Cardio classes in your weekly exercise routine or supplementing barre with other cardio activities can help you reach 150 minutes of moderate-intensity aerobic activity.

How long does it take to feel the mental benefits of weightlifting?

One of the great things about resistance training is the immediate mental benefits. In fact, many Bar Method participants report better mood after just one class! And that mood boost often lasts several hours. There’s no better feeling than finishing a workout and being able to say, “I did that!”

The more you exercise, the more noticeable its mental health effects become. You may find that you feel more fulfilled and less stressed overall when you follow a regular workout routine that includes weightlifting.

How long does it take to see the physical benefits of resistance training?

Consistent barre-goers typically see greater muscle tone and flexibility by taking three to five barre classes a week for three to four weeks. Weight loss results, on the other hand, depend on several factors. These include how much weight you’re looking to lose, your diet, and the following:

• Height
• Muscle mass
• Fitness level
• Age
• Sleep
• Hormones
• Overall exertion

A final word on weightlifting and mental health

Resistance training is a powerful tool in your mental health wellness toolbox. It offers numerous benefits for physical and mental health, including stronger muscles, a faster metabolism, lower stress and anxiety, a positive mood, a healthy immune system, and more. For the best results, take three to five Bar Method classes per week — we’ll be here for every hold, pulse, and rep!

More barre and wellness tips

Use these resources to help you get started with resistance training and barre for mental health:

• How to Practice Mindfulness During Barre Class
• How Do You Know When You’re Ready for Bar Strength?
• How Does Barre Change Your Body? Hint: From Head to Toe

Ready to become your strongest self, physically and mentally? Find your nearest Bar Method studio now.