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Strength training can be excellent for regulating the nervous system when done appropriately. It not only enhances physical health but also helps balance the autonomic nervous system (ANS), which controls the fight-or-flight (sympathetic) and rest-and-digest (parasympathetic) responses. Here's how it works and why it's beneficial:
How Strength Training Benefits the Nervous System
Enhances Neural Adaptation
- Strength training improves the communication between your brain and muscles through the nervous system. This neuromuscular connection strengthens, making your movements more efficient and precise.
- It can help train the nervous system to better respond to physical stress, improving overall resilience.
- Moderate strength training provides a controlled way to stimulate the sympathetic nervous system during exercise, followed by parasympathetic recovery. This cycle helps regulate the ANS and builds a healthier stress response.
- Like other forms of exercise, strength training promotes the release of endorphins, which reduce stress and improve mood. When endorphins are released, they contribute to a more balanced nervous system and decrease the overactivation of the sympathetic nervous system.
- Regular strength training can help regulate your circadian rhythm, leading to better sleep. A well-regulated sleep cycle supports the parasympathetic nervous system and helps the nervous system recover.
- The repetitive, structured nature of strength training can have a meditative effect. It also lowers cortisol levels (the stress hormone) over time, allowing the nervous system to function more optimally.
- Strength training may enhance neuroplasticity (the brain's ability to adapt and form new connections); this is particularly beneficial for regulating a dysregulated nervous system and improving mental focus.
Guidelines for Using Strength Training to Regulate the Nervous System
Start Gradually
- Avoid overloading your system, especially if you're already dealing with stress or nervous system dysregulation.
- Begin with lighter weights and focus on proper form.
- Overtraining can over-activate the sympathetic nervous system and lead to further dysregulation. Aim for 3–4 sessions per week, allowing adequate recovery. More is not always better!
- Use structured rest between sets to allow your nervous system to recover.
- Rest can also reinforce the parasympathetic response during and after training.
- Focus on diaphragmatic breathing during lifts and between sets to engage the vagus nerve and support relaxation.
- Pair strength training with other recovery practices like sleep, proper nutrition, and stress management techniques to optimise nervous system balance.
- Mix strength training with activities like yoga, walking, or swimming to support parasympathetic activation and recovery further.
Who Benefits Most?
- People with Anxiety or Stress: Strength training helps regulate excessive sympathetic activity, reducing overwhelming feelings.
- Those with Fatigue or Dysregulation: Light-to-moderate strength training can help gently stimulate and balance the nervous system.
- Older Adults: Strength training supports brain health, balance, and coordination, tied to nervous system function.
In Summary
Strength training is a powerful tool for regulating the nervous system, especially when practised in a balanced and thoughtful way. It helps enhance neural efficiency, balance stress responses, and improve overall resilience, leading to a more regulated and healthy nervous system.
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Disclaimer: The information in this article is intended purely as information, not health advice. It is not intended to treat, diagnose, prevent, or cure, and one should always seek expert advice from their trusted health practitioner.
