How Strength Training Helped Me Reduce Anxiety — And How It Can Help You Too

  About a year ago, anxiety hit me out of the blue. Specifically, panic attacks. For everyone who has experienced this, you know the incredible sense of fear, confusion, impending doom, and most of all utter and complete helplessness that smacks you in the face. I had never really struggled with anxiety before, so this sudden appearance of (what I thought was) untriggered attacks changed my life in a profound way.  How could I make plans to do anything when there was the ever-present danger of an attack lurking in the shadows? I made countless visits to medical specialists and tried many types of treatment protocols, all the while keeping a journal to track the attacks with the hope of teasing out a trigger. What emerged was quite interesting….instead of revealing an obvious culprit for when to expect anxiety to appear, what emerged was one specific activity when I could always expect a reduction in anxiety: strength training.

Strength training increases "feel good" chemicals in the brain

From the moment I stepped into a class, whether teaching or participating, SculptXV became my safe haven. The music, the rhythm, the controlled, intentional movements—everything about it grounded me. The weight of anxious thoughts lifted, even if temporarily. Moving my body in a structured, empowering way helped me reclaim focus and control.

Teaching a class is especially powerful. Guiding others through the mini-blocks, moving to the beat of the music, experiencing synergy and challenge—it reminded me that strength is about more than muscles. It’s about resilience, presence, and agency. These workouts have become a daily anchor, a mental reset button, and a source of joy.

But feeling good in the moment wasn’t enough; I wanted to understand why strength training was having such a profound impact. So, I did some research—and what I found was quite interesting.

The Science Behind Strength Training and Mental Overall Health

I’d like to take a quick side step here and address the cultural proclivity for categorizing specific states of being as either “physical” or “mental”.  My brain -  and all the thoughts and feelings that it generates  - is a physical structure that resides inside my physical body. Therefore it is part of my physical being and my physical health. Likewise, my physical body is controlled and influenced by signals that originate in my brain, therefore my physical body is linked to my mental body.  Therefore….health is just health, be it “mental” or “physical”. There is no delineation because the two are inextricably linked.  Ok, rant over.

With that in mind, let’s look at why strength training makes us feel good. Research shows that lifting weights triggers the release of endorphins, serotonin, and dopamine—the brain’s natural “feel-good” chemicals. These neurotransmitters elevate mood, reduce feelings of stress, and promote a sense of calm. At the same time, strength training lowers cortisol, the body’s primary stress hormone. High cortisol levels are linked to anxiety and depression, so managing this hormone helps calm the nervous system and reduce chronic stress.Beyond biochemistry, strength training helps build self-efficacy—the belief in your ability to achieve goals and overcome challenges. Every time you lift a heavier weight or complete a tough workout, you reinforce confidence. This boost is vital in managing anxiety and depression.

Several studies, including those published in JAMA Psychiatry and Frontiers in Psychology, confirm that strength training can significantly reduce symptoms of depression and anxiety, independent of aerobic exercise. It’s a uniquely powerful tool for overall wellness.

Why SculptXV Is My Go-To for Reducing Anxiety

What makes SculptXV so special to me is its accessibility and structure. The low-impact, beat-based format is motivating and easy to follow, which helps me stay consistent—even on days when anxiety feels overwhelming. On more than a few occasions I’ve been able to stave off the tell-tale signs of an impending panic attack by doing a SculptXV workout.

The workout’s design offers a safe space to move intentionally and with purpose, which reduces anxiety in the moment. Plus, the supportive community around SculptXV reinforces connection and accountability—two key ingredients to combating isolation and loneliness that often accompany anxiety. Not long after the panic attacks started, I shared my struggle with a few members of class and the outpouring of support was overwhelming. Knowing that I had a place where I could show up as my truly authentic, vulnerable self only added to the feeling of safety I already had during class.

If you’re struggling with anxiety or depression, I encourage you to consider strength training as a supportive, evidence-based tool.  Find your safe haven in movement—whether it’s SculptXV or another strength training style. Remember that reclaiming confidence and agency is possible. Every rep, every beat, every moment on the mat is a step toward wellness.

You don’t have to face anxiety alone. Strength training can be a powerful part of your journey to improved health—and I’m here to support you every step of the way.