Barbells & Brainwaves: How Strength Training Supports Emotional Resilience

At BrainCare Performance Center Carlsbad, we believe brain health extends far beyond what happens in the clinic. It’s also shaped by what you do every day: how you move, rest, eat, and care for your body.

And one of the most effective tools you can use to support your brain is strength training.

No, you don’t need to be a gym rat or lift heavy weights. Just a few resistance-based movements each week can make a noticeable difference in how you feel and function. Here’s why.

The Brain-Body Connection

Lifting weights doesn’t just strengthen your muscles. It also helps your brain grow and adapt.

Strength training increases levels of BDNF (Brain-Derived Neurotrophic Factor), a protein that supports neuroplasticity, learning, and mood regulation. This is especially helpful for people experiencing depression, anxiety, or brain fog.

It also lowers cortisol (a stress hormone) and boosts endorphins, helping to calm the nervous system, improve sleep, and build emotional balance.

Since stress and poor sleep can slow your progress in neuromodulation therapies like TMS, this added support can help the treatment work even better.

Small Wins Build Confidence

Strength training also benefits your mindset.

The structure and routine of lifting help build self-efficacy, the belief that you can make changes and reach your goals. Each small step forward—like doing one more push-up or increasing your resistance—builds motivation and confidence.

And because strength training requires focus on your breath, movement, and body, it creates a mental rhythm similar to mindfulness. It’s a way to practice presence while moving.

How Strength Training Supports TMS

We often recommend physical activity as part of a complete brain health plan, especially for patients receiving rTMS therapy.

“When patients combine rTMS with regular physical activity, they often experience faster improvements in mood and energy,” says Dr. Oluseyi Awodele, Medical Director at BrainCare Carlsbad. “Movement enhances neuroplasticity and helps regulate emotions, which can make our treatments work better.”

In other words, your brain responds more effectively when your body is involved in the process.

Strength Training Made Simple

You don’t need fancy equipment or long workouts to see benefits. The key is to start small and be consistent.

Here are a few easy ways to begin:

Try 2–3 short sessions per week. Focus on basic movements like squats, push-ups, or resistance band exercises.
Track your progress. Just like in therapy, noticing small improvements builds resilience and motivation.
Add music or guided breathing. These can help boost your mood and keep your focus steady.

If you’re already working with our team, we can help you tailor your routine to support your treatment goals.

Nutrition for Brain and Muscle Health

The proper nutrients can support both mental clarity and physical recovery. Talk to your provider about whether these may be helpful for you:

Magnesium – supports relaxation, sleep, and muscle recovery
Omega-3s – help reduce inflammation and support brain health
Creatine – shown to benefit both brain energy metabolism and physical performance

As always, it’s best to check with a healthcare professional before starting new supplements.

Spotlight: One Person’s Journey

“In 2020, I was fighting depression and relying on meds to get through the day. Over the next five years, I focused on building strength, physically and mentally. I started lifting weights, walking more, and doing the inner work to move out of that depression. Because of all that work, eating well became something I wanted to do, not a chore. Now, I’ve lost close to 100 pounds, I feel fantastic, and I no longer need the meds.” Anne H.

Strengthen Your Brain and Body

If you’re exploring rTMS or looking for ways to feel more emotionally balanced and mentally clear, adding movement to your care plan can make a real difference.

At BrainCare Carlsbad, we’ll help you create a well-rounded approach to healing, one that supports both your brain and your body.

Reach out to us to talk about how we can help you feel stronger, more focused, and more resilient. We’re here for you.

_____

References

Gordon BR, McDowell CP, Hallgren M, et al. Effects of resistance exercise training on depressive symptoms among young adults: A randomized controlled trial. Psychiatry Research, 2023. PubMed
Barahona-Fuentes G, Huerta Ojeda Á, Chirosa-Ríos L, Effects of Training with Different Modes of Strength Intervention on Psychosocial Disorders in Adolescents: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health, 2021. PMC
Augustin N, Bendau A, Heuer S, et al. Resistance Training in Depression. Deutsches Ärzteblatt International, 2023. PMC