Strength Training Shown to Substantially Improve sleep Quality in Older Adults, Study Finds
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In a surprising revelation, new research indicates that strength training is a highly effective method for improving sleep quality, notably among older adults. The study, conducted in March 2025, analyzed data from 25 randomized trials involving 2,170 participants aged 60 or older. The findings suggest that strength training surpasses aerobic exercise adn combination exercises in its positive impact on sleep.
The research focused on the effects of physical exercise on the Pittsburgh Sleep Quality Index (PSQI), a widely recognized questionnaire used to evaluate sleep quality over a one-month period. The PSQI provides a standardized measure of sleep quality and disturbances, making it a valuable tool in sleep research. The study revealed that strength training led to a notable advancement in sleep scores, highlighting its potential as a therapeutic intervention for sleep-related issues.
Strength training, defined as “exercises that increase muscle strength by making muscles work against a weight or force and using anaerobic metabolism, such as lifting weights, arm curls, wall push-ups and resistance,” emerged as the most effective form of exercise for enhancing sleep quality. The study indicated that strength training raised sleep scores by 5.75 points, a meaningful margin compared to other forms of exercise.
In comparison, aerobic exercise, including activities like running, jogging, cycling, dancing, hiking, swimming, gardening, and brisk walking, improved sleep scores by 3.76 points. Combination exercise, which incorporates a mix of aerobic, strengthening, balance, and adaptability exercises, only boosted scores by 2.54 points. This stark contrast underscores the unique benefits of strength training for sleep enhancement.
The researchers concluded,”Exercise that strengthens muscles,rather than aerobic or combination exercises,is the most effective way to enhance sleep quality.” This finding challenges conventional wisdom, which often emphasizes aerobic exercise for overall health and well-being.
“Exercise that strengthens muscles, rather than aerobic or combination exercises, is the most effective way to enhance sleep quality.”
Sleep quality is known to decline with age, making this research particularly relevant for older adults. Statistics show that between 30% and 48% of seniors report experiencing sleepiness, while 12% to 20% suffer from insomnia. These figures highlight the widespread prevalence of sleep disturbances among older adults and the need for effective interventions.
Lorna Kleidman, a certified personal trainer and founder of LornaFit in New York, who was not involved in the study, supports the findings. “I’ve seen it firsthand with my midlife female clients, who previously had trouble sleeping because of hormonal changes,” Kleidman told Fox news Digital.
Kleidman elaborated on the mechanisms behind the benefits of strength training for sleep: “Resistance training improves insomnia because it helps regulate the circadian rhythm, the sleep/wake cycle. Sleep quality is enhanced by reducing stress hormones and promoting the release of fatigue-inducing adenosine.” She added that the physical exertion helps the body naturally wind down, leading to deeper, more restorative sleep.
“Resistance training improves insomnia because it helps regulate the circadian rhythm.”
Regis Pagett, a certified personal trainer and the founder and owner of R Personal Fitness in New York City, also not involved in the study, concurred that a 30-minute moderate-intensity strength training workout can lead to improved sleep that same night. “Strength training on a regular basis requires your body to need higher quality rest in order to recover,” Pagett told Fox News Digital.
Pagett highlighted additional benefits, stating, “It helps you to regulate your body temperature, have a better resting heart rate, and lower your blood pressure, all of which are conducive to sleep.” These physiological changes contribute to a more relaxed state, making it easier to fall asleep and stay asleep throughout the night.
The study’s findings and expert opinions suggest that incorporating strength training into a regular exercise routine can be a valuable strategy for improving sleep quality, particularly for older adults. By strengthening muscles and regulating the body’s natural sleep-wake cycle, strength training offers a promising solution for those seeking a better night’s rest.
Unlock Deep Sleep: Strength Training’s Transformative Power for Seniors
Did you know that strength training could be the key to unlocking better sleep for older adults? This isn’t just a hunch; a recent study proves it,showing striking results that challenge customary views on exercise and slumber. Let’s delve deeper with Dr. Eleanor Vance, a leading sleep specialist and geriatric exercise physiologist, to uncover the science behind this fascinating finding.
World-Today-News Editor: Dr. Vance, the recent study highlighting the profound impact of strength training on sleep quality in older adults has generated significant buzz. Could you summarize the key findings for our readers?
Dr. Vance: Absolutely. The study revealed a compelling truth: strength training, exceeding both aerobic exercise and combined workout routines, significantly improved sleep quality among participants aged 60 and above. This wasn’t a marginal betterment; the positive effects were substantive, indicating that strength-training interventions might offer a powerful new therapeutic avenue for addressing sleep disturbances in older populations. The research utilized the Pittsburgh Sleep Quality Index (PSQI), a widely accepted metric for assessing sleep quality, to quantitatively measure the advancements.
World-Today-News Editor: That’s quite remarkable. Can you explain the mechanisms behind why strength training is so effective for improving sleep, particularly when compared to other types of exercise?
Dr. Vance: Several factors contribute to strength training’s sleep-enhancing effects. Firstly,resistance training helps regulate the circadian rhythm,our internal biological clock governing sleep-wake cycles. This regulation steadies the body’s natural sleep patterns, promoting more consistent and restorative sleep.Secondly, strength training reduces levels of stress hormones like cortisol, a significant contributor to sleep disturbances. Lower cortisol levels pave the way for improved sleep onset and maintenance. strength training promotes the release of adenosine, a neurotransmitter known to induce feelings of sleepiness. This natural process facilitates a smoother transition into sleep. In comparison, while aerobic exercise offers significant cardiovascular benefits, its impact on directly regulating the circadian rhythm and cortisol levels is less pronounced.
World-Today-News Editor: The study focused on older adults. Is strength training equally beneficial for younger individuals wanting to improve their sleep?
Dr. Vance: While the study specifically focused on seniors, the underlying physiological mechanisms are applicable across age groups. Improving sleep hygiene is crucial in all life stages,and strength training can be a valuable component of a holistic approach to better sleep. The benefits might manifest differently across age brackets depending on individual needs and overall health, but the positive relationship between muscle strengthening, stress reduction, and better sleep remains valid.
World-Today-News Editor: For our readers interested in incorporating strength training into their routines, what are some practical recommendations?
Dr. Vance: A balanced approach is essential.
Start slowly: Begin with lighter weights and fewer repetitions,gradually increasing intensity and volume as strength improves.Listen to your body and avoid overtraining.
Focus on compound exercises: These engage multiple muscle groups simultaneously,maximizing efficiency and overall fitness gains. Consider exercises like squats,deadlifts,push-ups,and rows.
Maintain consistency: Regularity is key. Aim for two to three strength-training sessions per week, allowing rest days for muscle recovery.
Consult a professional: Before starting any new workout program, especially if you have pre-existing health conditions, consult your doctor or a certified personal trainer for personalized guidance.
World-Today-News Editor: Beyond sleep improvement, what other advantages can older adults expect from incorporating strength training?
Dr. Vance: Strength training’s benefits extend far beyond sleep. It improves overall physical function, balance, bone density, and muscle mass, all vital components of healthy aging. It can reduce the risk of falls,enhance mobility,and contribute to a stronger,more active lifestyle.
world-Today-News Editor: Thank you, dr. Vance, for providing such insightful and impactful facts. This interview has undoubtedly shed light on the profound connection between strength training and the pursuit of quality sleep. We urge our readers to share their thoughts and experiences in the comments below and remember to consult with healthcare professionals before initiating any new exercise program.