Struggling to get a good night’s sleep? You’re not alone. In fact, studies show that up to half of mature adults report trouble sleeping – whether it’s falling asleep, waking up in the night, or not feeling rested in the morning.
Insomnia can take a serious toll. It’s linked to higher risks of depression, anxiety, and metabolic issues. Plus, it’s frustrating as heck!
You might know already that exercise can make a big difference. Now there’s even more reason to get off the couch if you want a better night in the bed.
A new meta-analysis published in BMJ Family Medicine and Community Health found that resistance training — which includes lifting weights or using resistance bands — was the most effective form of exercise for improving sleep in older adults. The study reviewed 25 trials involving more than 2,100 people who were 60 and older.
While any kind of movement is helpful, researchers found that strength training beat out both aerobic and combination exercises when it came to helping older adults sleep better.
Why Resistance Training Helps Your Sleep
Sleep gives your body the chance to recover and repair, and resistance training creates micro-tears in muscle fibers. (Don’t worry! This is a good thing.) While you sleep, your body rebuilds your muscles, and they get stronger.
To put it simply: Resistance training is good work that gives your body a reason to rest deeply.
Plus, when you’re lifting weights, you’re probably learning new movements and techniques, creating crucial new neural pathways in your brain, which are reinforced during sleep.
Plus, as we are fond of pointing out, strength training brings even more health benefits:
- Lower blood pressure
- Improved blood sugar control
- Stronger legs for balance and fall prevention
- Lower risk of depression and anxiety
Consistency Is Key
Even if you’re shy about lifting weights, you can still find effective methods – like using resistance bands, performing bodyweight exercises, or practicing yoga. We’re here to help you find the way that’s right for you – which means the resistance training you will enjoy and want to continue.
Consistency is essential for seeing results, both in your sleep quality and in your overall fitness journey.
Resistance training is low impact and safe, and you can do it anywhere, even at home or while on vacation.
Complete Your Sleep Improvement Plan
In addition to exercise, specialists recommend:
- Keeping your bedroom dark, quiet, and cool
- Putting away electronics 30-60 minutes before bed
- Sticking to a consistent bedtime and wake-up time
For women experiencing age-related sleep issues, our specialized strength training programs can be particularly beneficial in addressing hormone-related sleep disruptions.
Your Path to Better Sleep Starts at MMFitness
At the end of the day, regular movement—especially resistance training—can be a powerful tool for better sleep, stronger muscles, and a healthier you.
Tossing and turning at night doesn’t have to be your normal. The research is clear: resistance training provides one of the most effective natural remedies for sleep issues, especially as we age. At MMFitness Gym, we specialize in creating the perfect strength training program for your individual needs and goals.
Our small group training sessions offer the ideal environment to learn proper techniques while getting personalized attention from our experienced coaches. Whether you’re completely new to weight training or looking to enhance your current routine, we’ll help you discover the right approach for better sleep and overall health.
Don’t spend another restless night when the solution could be as simple as the right exercise program. Contact us today at (813)618-7882 to schedule your first session, or visit our gym at 8602 Temple Terrace Hwy D-36, Tampa, FL 33637.
Your journey to better sleep and a stronger body begins with a single step. Take that step with MMFitness today!aining—can be a powerful tool for better sleep, stronger muscles, and a healthier you. So, call us today and let’s get you moving today for better rest tonight.
