Stronger Muscles, Better Mental Health? New Research Makes the Case for Strength Training

A newly published study involving more than 7,000 American adults suggests that building strength may benefit more than our muscles. It may also be associated with better mental health and a more positive outlook on our overall well-being.

When we think about exercise for better health, walking, cycling, swimming, and other cardiovascular activities often come to mind. And for good reason. Moving our bodies is one of the most powerful things we can do to support lifelong health.

But new research published in the International Journal of Disease Reversal and Prevention highlights another important piece of the picture: muscle-strengthening activity may play a particularly valuable role in how we feel, both physically and emotionally.

The study, Muscle-Strengthening Activity, Psychological Distress, and Self-Rated Health Among US Adults: A Nationally Representative Cross-Sectional Analysis of HINTS 7, examined the relationship between strength-building activities, psychological distress, and perceptions of overall health.

The findings offer an encouraging reminder that taking care of our muscles is about much more than lifting heavier weights or changing how we look. It's about building a healthier, more resilient life.

The Research: What Did Scientists Discover?

Researchers analyzed data from 7,278 adults participating in the National Cancer Institute's 2024 Health Information National Trends Survey (HINTS 7).

They explored how often participants engaged in muscle-strengthening activities, such as weightlifting or circuit training, and compared those habits with measures of psychological distress and self-rated health.

The researchers also accounted for numerous factors that could influence these relationships, including age, income, body weight, aerobic activity, diet, sleep, smoking, food insecurity, and social isolation.

The results revealed several important findings.

1. Half of American adults reported doing no strength training at all.

50.2% of adults reported zero muscle-strengthening activity in a typical week.

Only 39.4% met the recommendation of performing muscle-strengthening activities at least twice per week.

This represents an enormous opportunity. While many people understand the importance of getting their steps or improving cardiovascular fitness, strength training remains an overlooked part of a healthy lifestyle.

2. More strength training was associated with lower psychological distress.

Adults who reported more frequent muscle-strengthening activity also tended to report fewer symptoms of psychological distress, even after researchers accounted for aerobic exercise and other health and lifestyle factors.

When investigators examined specific symptoms, the relationship was statistically significant for depressive symptoms, although not for anxiety symptoms.

Importantly, this study was observational. It cannot establish that strength training directly caused improvements in mental health. However, its findings add to an existing body of research, including randomized trials, suggesting that resistance exercise may have meaningful mental-health benefits.

3. People who trained their muscles more frequently also rated their overall health more positively.

The researchers found a consistent association between more frequent strength-building activity and better self-rated health.

In other words, people who incorporated strength training into their lives were more likely to say they felt healthier overall.

That's especially meaningful because our perception of our own health can reflect important dimensions of physical and emotional well-being.

4. Two to three days per week emerged as a particularly interesting target.

One of the most practical findings involved how often people exercised.

Psychological distress scores were lowest among adults reporting muscle-strengthening activity two or three days per week. Those exercising more frequently did not report additional improvements in this measure.

This doesn't establish that two or three sessions is the ideal amount for every individual, but it reinforces an encouraging message:

You don't have to spend every day in the gym to make strength training a meaningful part of your health routine.

Does This Mean Strength Training Is Better Than Walking or Cardio?

Not at all.

In this particular analysis, moderate-intensity aerobic activity was not independently associated with psychological distress or self-rated health after all statistical adjustments.

But that finding should not be interpreted as evidence that walking, swimming, cycling, or other aerobic activities are less valuable.

Extensive research supports the benefits of aerobic activity for cardiovascular health, mental health, and longevity. In fact, this study also found that adults meeting aerobic activity recommendations had significantly lower odds of reporting fair or poor health in one of its analyses.

The important takeaway is not to choose one form of exercise over another.

It's to recognize that strength training deserves a place alongside the cardiovascular activities we already know and love.

Five Ways to Start Building Strength This Week

The most encouraging thing about this research is how accessible its message can be.

You don't need a gym membership, complicated equipment, or an advanced training program to begin incorporating muscle-strengthening activity into your routine.

Here are five practical ways to get started.

1. Start with two days per week.

Choose two nonconsecutive days to dedicate to simple strengthening exercises. Even a short session can help you build the habit. As you become more comfortable, gradually increase the difficulty.

2. Use your own body weight.

Chair squats, wall push-ups, modified lunges, and gentle core exercises are convenient ways to get started. You can adjust the movements to your current fitness and mobility levels.

3. Add resistance to movements you already know.

Resistance bands, light dumbbells, or household objects can provide additional challenges as you get stronger.

4. Make it a whole-body practice.

Aim to include movements that challenge your legs, hips, back, abdomen, chest, shoulders, and arms. Building balanced strength helps support everyday activities, from climbing stairs to carrying groceries.

5. Keep doing the activities you enjoy.

Love walking? Keep walking. Enjoy pickleball, cycling, hiking, or swimming? Keep those activities on your calendar.

Strength training should complement the movement you already enjoy, not replace it.

If you're new to resistance exercise, managing a medical condition, or recovering from an injury, ask a qualified healthcare or fitness professional to help you choose appropriate movements.

Food and Fitness: A Powerful Lifestyle Combination

At Plant Strong, we believe that lasting health comes from the everyday choices we make consistently.

What we eat matters. How we move matters. So do our sleep, relationships, stress management, and sense of purpose.

A whole-food, plant-based eating pattern provides a foundation of nutrient-dense foods, including beans, lentils, whole grains, vegetables, fruits, nuts, and seeds. These foods offer the energy, protein, fiber, and micronutrients that support an active lifestyle.

Pairing nourishing meals with regular physical activity, including muscle-strengthening exercise, is a practical way to support long-term health.

And importantly, building strength doesn't have to be about pursuing a particular body size or appearance.

It can be about maintaining independence as we age, feeling confident in our physical abilities, and investing in our future selves.

Celebrating Research That Makes Healthy Living More Actionable

We're proud to celebrate this new publication and the important work of researchers who continue to explore how everyday lifestyle choices relate to our health.

Research like this helps expand the conversation beyond individual biomarkers and medical diagnoses to include something deeply personal: how healthy we actually feel.

It also encourages us to think about physical activity more comprehensively.

For years, public health conversations have emphasized the importance of aerobic exercise. This study reminds us that strengthening our muscles may deserve equal attention, particularly when considering emotional well-being and overall perceived health.

While additional prospective and experimental research is needed to better understand these relationships, the practical message is clear: muscle-strengthening activity is an important, often overlooked component of a healthy lifestyle.

The Plant Strong Takeaway: Build Strength for Life

You don't need to overhaul your life to begin making meaningful changes.

Start with two manageable strength-training sessions each week. Continue the activities that make you happy. Fuel your body with nourishing, whole plant foods. And remember that progress is built through consistency, not perfection.

Your goal doesn't have to be lifting the heaviest weight in the room.

It can be feeling stronger, moving more confidently, and giving yourself another reason to feel good about your health.

Real food. Regular movement. Stronger bodies. Healthier lives.

That's what living Plant Strong is all about.

Celebrating the Researchers Behind the Science

We're proud to recognize David Goldman, Dr. Matthew Nagra and Laurie Kortowich, for their ongoing contributions to lifestyle medicine research.

Their work helps deepen our understanding of how everyday behaviors, from the foods we eat to the ways we move, are connected to physical and emotional well-being. By translating large-scale population data into meaningful insights, they are helping advance a more comprehensive, evidence-based approach to preventing disease and improving quality of life.

At Plant Strong, we're grateful for their dedication to asking important questions, challenging conventional thin

Read the published research

Muscle-Strengthening Activity, Psychological Distress, and Self-Rated Health Among US Adults: A Nationally Representative Cross-Sectional Analysis of HINTS 7

International Journal of Disease Reversal and Prevention, 2026.

Read the full study

Note: This observational study identifies associations between strength training and health outcomes, not proof of cause and effect. Strength training complements, rather than replaces, other forms of physical activity and appropriate medical care.