Strength training linked to better sleep in older adults
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Insomnia can be a big problem, especially as you get older, but a new study published in the journal BMJ Family Medicine and Community Health suggests that resistance training might help. Resistance training causes small amounts of muscle damage, which the body repairs during sleep, encouraging deeper and more restorative rest. The study found that older adults who regularly did resistance training reported better sleep quality than those who focused on cardio or remained inactive. In addition to improving sleep, previous research shows that resistance exercise can lower blood pressure, regulate blood sugar, improve cholesterol levels, strengthen muscles, and reduce symptoms of depression and anxiety.
Source
Pakwan Bahalayothin, Kittiphon Nagaviroj, Thunyarat Anothaisintawee - Impact of different types of physical exercise on sleep quality in older population with insomnia: a systematic review and network meta-analysis of randomised controlled trials: Family Medicine and Community Health 2025;13:e003056.
Additional Reading
https://www.cnn.com/2025/03/04/health/resistance-exercise-insomnia-study-wellness/index.html
https://www.news.iastate.edu/news/pumping-iron-may-improve-sleep-more-cardio-workouts
https://www.sleepfoundation.org/sleep-news/weight-training-may-help-you-sleep-better