How Weight Training Can Help You Sleep Better

 

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Lead author James W. Whitworth, PhD, a postdoctoral researcher at Boston University School of Medicine, believes the intensity of the strength-training workout was key to improving sleep, explaining, “[Studies show that] moderate and high-intensity exercise produce larger improvements in sleep when compared to low-intensity exercise. The high-intensity workouts included 2–3 sets of five resistance-training exercises over a 20-minute period; those in the strength-training group fell asleep faster and reported higher quality sleep than those who did not exercise. Not only does weight training take credit for helping you sleep better, some researchers also say it helps you fall asleep faster and even sleep more deeply; this is because muscle growth and deep sleep are interdependent. For example, when you sleep deeply, it aids your body’s hormone balance, which in turn helps the repair and growth of muscle.

There’s more evidence to support moderate-intensity aerobic exercise for sleep than strength training. But strength workouts may benefit sleep quality as well. The important thing is to exercise consistently and, if possible, earlier in the day, as most evidence supports morning workouts for better sleep. This thermal effect of strength training can explain why the participants had a really sound sleep.

Lifting weights in the day will keep you awake longer in bed while lifting later in the day can help you sleep better. Strength training can help, sports scientists at Appalachian State University in the US discovered. According to their study, doing strength training early in the morning helps you fall asleep earlier at night, and doing strength training later in the day reduces the number of times you wake up during the night. So playing a sport, going swimming, doing strength training or yoga in the evening is the best bet to avoid day time napping and stay fit. You can do the upside down relaxation pose with your legs propped up against the wall or do stretching exercises like child pose and goddess stretch before tuning in to sleep.

Researchers found that lifting weights in the morning helped subjects fall asleep about 45 minutes faster. Lifting weights in the evening improved the actual quality of sleep. This may be because resistance training acts warms the body internally, sort of like a pre-bed bath. Strength training: surprisingly soothing. If you’re a strength trainee, sleep may be amongst the key components that helps you to add the next 10 pounds to your bench, or 20 pounds to your squat.

Incorporating healthy sleep into an overall fitness-oriented lifestyle will optimize your general health and help ensure your strength progression for many years to come. One way resistance training might be beneficial is by promoting better sleep. In an interesting study, young women with GAD were randomly assigned to.

List of related literature:

Weightlifters need sleep—physical rest—for the body to actually build stronger muscles.

“Leverage Leadership 2.0: A Practical Guide to Building Exceptional Schools” by Paul Bambrick-Santoyo, Doug Lemov
from Leverage Leadership 2.0: A Practical Guide to Building Exceptional Schools
by Paul Bambrick-Santoyo, Doug Lemov
Wiley, 2018

Regular training improves the quality of your sleep because you’ll be physically tired at night when you go to bed.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Controlled research investigating the effects of sleep deprivation in combination with regular resistance training on muscle hypertrophy is scant.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

● Helps promote sleep, giving space for rest, easing fatigue.

“Pregnancy and Childbirth E-Book: A holistic approach to massage and bodywork” by Suzanne Yates
from Pregnancy and Childbirth E-Book: A holistic approach to massage and bodywork
by Suzanne Yates
Elsevier Health Sciences, 2010

Working out 3 to 6 hours before bed, on the other hand, will help you maximize the benefits of exercise on sleep, since the body actually increases deep sleep to compensate for the physical stress of your workout.

“The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer” by Natasha Turner
from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer
by Natasha Turner
Rodale Books,

A weightlifter needs sleep—physical rest—for the body to actually build stronger muscles.

“Driven by Data 2.0: A Practical Guide to Improve Instruction” by Paul Bambrick-Santoyo
from Driven by Data 2.0: A Practical Guide to Improve Instruction
by Paul Bambrick-Santoyo
Wiley, 2019

It helps you sleep better, so you feel more rested.

“PE to 16” by Sally Fountain, Linda Goodwin
from PE to 16
by Sally Fountain, Linda Goodwin
Oxford University Press, 2002

In other words, sleep may have more of an influence on exercise than exercise has on sleep.

“Why We Sleep: Unlocking the Power of Sleep and Dreams” by Matthew Walker
from Why We Sleep: Unlocking the Power of Sleep and Dreams
by Matthew Walker
Scribner, 2017

As you sleep, your body produces necessary growth hormone and testosterone, important muscle-repairing hormones that also enhance neural growth.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

But how does intense training impact sleep?

“Peak: The New Science of Athletic Performance That is Revolutionizing Sports” by Marc Bubbs
from Peak: The New Science of Athletic Performance That is Revolutionizing Sports
by Marc Bubbs
Chelsea Green Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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17 comments

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  • Type 2 diabetic here. I have been weight training for 8 weeks, and my glucose levels are amazing (even for a non diabetic). My fasting glucose is around 4.8 mmol/L (87 mg/dL). The best glucose levels I have seen since I was diagnosed with diabetes two years ago. I feel great, and yes, I’ve lost 11 lbs so far. If you have diabetes, watch what you eat and start weight training ASAP so you can take control.

  • Summary:
    1. A combination of strength training, cardio and high-intensity interval training works the best in PCOS.
    2. Learning proper form under guidance is important to be able to work out on your own.
    3. Fuel up before, hydrate during and take protein after a workout.
    4. Eat and sleep well during the recovery period after a workout.
    5. Timing is subjective. Sticking to a time to go to the gym every day is only to discipline yourself.
    6. It is best to consult with your doctor before starting any supplements.
    7. Strength training is beneficial in older women to help combat osteoporosis.

  • (Sees title ‘doing exercise before bed’)
    Me: Thinking that this is just a simple exercise.
    Me: Pause the video and scroll down the comment section first
    Me: Saw someone comment push-ups for 60 sec.
    Me: ( ゚д゚) eh?
    Me: Saw someone comment push-up for 60 sec for second time
    Me: (;´Д`) bye.

  • After how much time should these exercises be done after the meal or should these be done before night meal. Please clarify else the confusion remains

  • Starting this tonight. Will update in a month if i remember. Also for every sugary drink i drink I have to drink an equal amount of water or more. Gonna try to eat healthier too. Excited to see how this helps!

  • I was just watching bright side’s other video about what not to do before bed and one of them was excercising…here i come telling us to do some work out 8 mint before bed….why are you guys contradicting u r selves ����

  • while this may be true I had the opposite, I’m someone who is in boxing, when I used to go to the boxing gym and train for 2 and a half hours I used to get really exhausted, weight lifting is nothing compared to weight lifting, but anyways I’d get home and eat me a good meal but at night I’d wake up around 2 am feeling energized and the sleep I got from 10 2 felt very shallow

  • What about using melatonin pills to fall asleep easier? Since it’s natural it shouldn’t do any harm to the body/sleeping schedule,right? Can you talk about this in the future or just reply this comment?

    Thanks in advance,your videos are awesome,keep it up with the good job!

  • just me trying not to breathe heavily so my family don’t know i’m working out at midnight because it’s too embarrassing… and then not breathing enough and needing to breathe more and having to stop…. just me okay

  • During lockdown i gain 20 kg weight i.e. from 60 to 80 it make me so depressed….what should i do to gain my ideal weight in 1 month i.e.60

  • I am already skinny…just I’m a lazy man and I just turned 25…I need to improve my body health while I can so later on in life I’ll be better off

  • I know I did this to lose weight, but my back was a hurting for a while. I did this and it doesn’t hurt anymore ��. I only did half but that’s not the point

  • Starting July 25th. I’ll for sure come back and update August 25th. Maybe in the middle too just to show if it works or not. I’ll set a reminder on my phone for that date but if I don’t come back just comment and remind me.

  • 1) 30 arm circles
    2) 30 high knees
    3) 60 sec squarts
    4) 60 sec donkey kicks
    5) 60 sec push ups
    7) 60 sec squat and side crunch
    8) 60 sec planks
    9) 60 sec crossover

  • Why haven’t I found ur channel before? Just watched most of ur videos and subscribed. I love it. Each video is so informative, accurate, short and even funny at some points lol. Straight to the point always and u put all off ur sources. Perfect, u definitely deserve more subscribers! <3 Gonna go follow u on Twitter, IG etc now!

  • I love strength training! My fiance and I have been doing stronglifts 5 x 5 for the past few months. I’m a 23 yr old with chronic muscle pain due to tmj and scoliosis and I’ve noticed much less pain now that we’ve been lifting weights.