We all know that strength training is good for us—that’s why we do it at ACF. But there’s another key piece of the puzzle that often gets overlooked: sleep.
If you’ve been struggling to get a good night’s rest—whether it’s falling asleep, waking up throughout the night, or not feeling rested in the morning—you’re not alone. Studies show that up to half of mature adults experience sleep issues, which can lead to higher risks of depression, anxiety, and metabolic problems.
A recent meta-analysis published in BMJ Family Medicine and Community Health reviewed 25 trials involving over 2,100 adults aged 60 and older. The results? Resistance training was the most effective form of exercise for improving sleep—even more than aerobic or combination exercises.
Strength training does more than build muscle. It creates micro-tears in muscle fibers, a normal and healthy process. While you sleep, your body repairs these fibers, making your muscles stronger. It also helps your brain. Learning new movements and challenging your body reinforces neural pathways, which are strengthened during deep sleep.
There are other benefits as well. Strength training has been shown to help lower blood pressure, improve blood sugar control, strengthen legs for better balance and fall prevention, and reduce the risk of depression and anxiety.
Even if you don’t lift heavy weights, resistance training can be effective. Using resistance bands, bodyweight exercises, or yoga can all help build strength. The key is consistency and finding a routine that fits into your life.
In addition to exercise, sleep specialists recommend keeping your bedroom dark, quiet, and cool, avoiding electronics 30-60 minutes before bed, and sticking to a consistent bedtime and wake-up time.
Strength training is already part of your routine, so know that the work you put in at ACF is helping you far beyond the gym. Keep it up, and give yourself credit for the progress you’re making every day.
Ready to take the next step on your health journey? Let’s jump on a Discovery Call now and map out a plan designed for YOU.