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Trouble Sleeping? Time to Lift Weights!

Published on February 4th, 2025

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.
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Insomnia can take a serious toll. It’s linked to higher risks of depression, anxiety, and metabolic issues. Plus, it’s frustrating as heck!
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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.
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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.
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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.
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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.
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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.
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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 body weight 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.
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Resistance training is low impact and safe, and you can do it anywhere, even at home or while on vacation.
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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

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. So, call us today and let’s get you moving today for better rest tonight.

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