Can Exercise Really Help with Mood Swings or Anxiety? Expert Insights by Will Duru

strength training app

By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.

One minute you’re feeling fine, the next you’re overwhelmed with anxiety or snapping at someone you love. Next, you feel a wave of sadness for no apparent reason. If this sounds familiar, you are not alone. For so many of the women I work with, especially those in their 40s and 50s, navigating the hormonal shifts of perimenopause, life can feel like being on an emotional rollercoaster that you can’t get off. It can feel like you are no longer in control of your own emotions, and that is a deeply unsettling and exhausting experience.

Many people think of exercise as something you do to change your body—to lose weight, to build muscle, to improve your heart health. And it does all of those things wonderfully. But what is so often overlooked is the profound and powerful impact that exercise has on your mental and emotional health. We often dismiss it as just a “distraction” or a way to “blow off steam.” But it is so much more than that. The right kind of exercise is a powerful biological intervention. It is a non-pharmaceutical tool that can directly and effectively help you manage mood swings, calm anxiety, and build a more resilient mind.

So, can exercise really help? The answer is an absolute, unequivocal yes. In this article, I’m going to explain the simple science behind why it works. We’re going to look at how exercise changes your brain chemistry for the better, why strength training in particular is a secret weapon for building mental fortitude, and how it can break the vicious cycle of poor sleep and bad mood. This isn’t about just feeling a little bit better; it’s about giving you a tool you can use for the rest of your life to feel more in control, more stable, and more like yourself.

Can Exercise Really Help with Mood Swings or Anxiety

Your Brain on Exercise: The Feel-Good Chemicals

The most immediate and well-known mental benefit of exercise is that it is a natural mood booster. This isn’t just a feeling; it’s a direct result of exercise changing the chemistry of your brain. When you move your body, you are essentially giving your brain a bath in a cocktail of powerful, feel-good chemicals. A huge amount of research, including a major 2024 meta-analysis, has confirmed that exercise is an effective treatment for depression and anxiety. [1]

Let’s break down the key players in this process in simple terms:

Endorphins: You have probably heard of the “runner’s high.” This feeling of euphoria is caused by the release of endorphins. These are your body’s own natural opioids. They act as a natural painkiller, but they also have a powerful mood-elevating effect. They are the reason why, even after a tough workout, you often feel a sense of calm and well-being.

Serotonin and Dopamine: These are two of the most important neurotransmitters when it comes to your mood. Serotonin is often called the “happy chemical.” It plays a huge role in feelings of well-being, happiness, and calm. Dopamine is the “motivation chemical.” It’s associated with pleasure, reward, and focus. Here’s the amazing part: exercise has been shown to increase the levels of both serotonin and dopamine in your brain. [2] In fact, many of the most common antidepressant medications work by trying to increase the amount of available serotonin in the brain. Exercise does this naturally.

What this means is that the mood boost you get from a workout is not just a happy accident. It is a predictable and reliable physiological response. You can literally use a workout as a tool to change how you feel. If you are feeling anxious, irritable, or low, a 30-minute workout can be one of the fastest and most effective ways to change your brain state. It’s a powerful tool that you have at your disposal every single day.

Women Over 40 to Mix Cardio and Strength Training

Strength Training as a Mental Fortitude Builder

While any form of exercise is good for your mental health, I am a huge advocate for strength training, and I believe it offers some unique and powerful mental benefits that go even beyond what you get from cardio. The mental effects of strength training are just as important as the physical ones.

First, there is what I call The Empowerment Effect. The very act of getting progressively stronger over time has a profound psychological impact. Think about it. When you lift a weight that you couldn’t lift a month ago, or you do a push-up for the first time, you are getting direct, undeniable proof of your own capability and resilience. You are proving to yourself that you can do hard things. This feeling of competence and self-efficacy doesn’t just stay in the gym. It spills over into every other area of your life. It builds a deep, unshakable confidence that you can handle challenges, both physical and emotional. A 2017 meta-analysis confirmed that resistance exercise training significantly improves anxiety symptoms in both healthy people and those with a diagnosed illness. [3]

Second, a focused strength training session can be a form of mindfulness in motion. When you are trying to lift a heavy weight with good form, you can’t be thinking about your to-do list or worrying about a conversation you had yesterday. You have to be completely present in the moment. You have to focus on your breathing, on the feeling of your muscles contracting, on the path of the barbell. This intense focus can act as a form of moving meditation. It gives your brain a much-needed break from the cycle of anxious, racing thoughts. For that 45 minutes, your only job is to move your body. This can be an incredibly powerful way to quiet the noise in your head.

This is why tracking your progress is so important. It’s not just about the numbers; it’s about tracking your mental wins. Every time you add a little more weight or do one more rep, you are making a deposit in your confidence bank. I always encourage my clients to use a workout tracker like the 12reps app. It allows you to see, in black and white, how far you have come. It turns your fitness journey into a visual representation of your growing strength and resilience. I invite you to download the 12reps app today and start tracking your own mental wins.

Can Exercise Really Help with Mood Swings or Anxiety? Expert Insights by Will Duru

The Sleep-Mood Connection

If there is one pillar of health that is absolutely critical for a stable mood, it is sleep. And this is another area where exercise can be a game-changer. Poor sleep and a bad mood are locked in a vicious cycle. When you don’t sleep well, you are more likely to be irritable, anxious, and emotionally volatile the next day. And when you are feeling anxious or stressed, it can be almost impossible to get a good night’s sleep. It’s a cycle that can feel impossible to break.

Exercise is one of the most effective ways to break this cycle, and it works from both ends. Regular physical activity helps to regulate your circadian rhythm, which is your body’s internal 24-hour clock. A well-regulated circadian rhythm helps you feel sleepy at the right time in the evening and more alert during the day. Exercise can also increase the amount of deep, restorative sleep you get each night. This is the stage of sleep where your body and brain do most of their repair work.

So, how can you use exercise to improve your sleep? The most common advice is to try and get your workout in earlier in the day if you can. An intense workout raises your core body temperature and your heart rate, which can be disruptive for some people if it’s done too close to bedtime. However, everyone is different, and some people find that a workout in the evening helps them de-stress from the day. A gentle, relaxing walk or some stretching in the evening can also be very beneficial for winding down.

The bottom line is that by improving your sleep, exercise has a powerful, indirect effect on your mood. By breaking the vicious cycle of poor sleep and anxiety, you are creating a positive upward spiral. Better sleep leads to a better mood, and a better mood leads to better sleep. Exercise is the key that unlocks this positive cycle.

strength training app

Conclusion

So, let’s come back to our original question. Can exercise really help with mood swings and anxiety? The answer is a clear and definitive yes. It is not a temporary distraction; it is a powerful tool that works on a deep, biological level. To recap, exercise improves your mental health in three key ways:

  1. It changes your brain chemistry, releasing a cocktail of feel-good chemicals like endorphins, serotonin, and dopamine.
  2. It builds mental fortitude, especially strength training, which provides a powerful sense of empowerment and acts as a form of moving meditation.
  3. It improves your sleep, breaking the vicious cycle of poor sleep and bad mood.

Your workout is not just something you do for your body. It is one of the most important appointments you can keep for your mind. It is a daily opportunity to meet a stronger, calmer, and more confident version of yourself. You have the power to change how you feel, and it is waiting for you in your next workout.

Are you ready to feel the incredible mental benefits of exercise for yourself? I encourage you to make an investment in your own well-being. Start your free trial of the 12reps app today and discover the power of a consistent, structured exercise routine.

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References

  1. [1] Noetel, M., et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ, 384. https://www.bmj.com/content/384/bmj-2023-075847
  2. [2] Lin, T. W., & Kuo, Y. M. (2013). Exercise benefits brain function: the monoamine connection. Brain sciences, 3(1), 39-53. https://pmc.ncbi.nlm.nih.gov/articles/PMC4061837/
  3. [3] Gordon, B. R., McDowell, C. P., Lyons, M., & Herring, M. P. (2017). The effects of resistance exercise training on anxiety: a meta-analysis and meta-regression analysis of randomized controlled trials. Sports Medicine, 47(12), 2521-2532. https://pubmed.ncbi.nlm.nih.gov/28819746/

Strength Training for 50-Year-Old Women: A Simple Guide

Strength Training for 50-Year-Old Women: A Simple Guide By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer Age is Just a Number: Ten Years of Helping Women Get Strong

By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer

 

Age is Just a Number: Ten Years of Helping Women Get Strong

For over ten years, I’ve worked as a personal trainer in the City of London. In that time, I’ve seen something amazing happen. Women are changing how they think about fitness. They’re not just trying to get smaller anymore. They want to get stronger, more able, and more powerful. And the best way to do this? Strength training.

I’ve helped many women get in shape through strength training. We’ve set all kinds of goals together. Some wanted to squat their own body weight for the first time. Others wanted to do their first proper press-up. We’ve worked on deadlifting their body weight, pushing their weight on the sledge, and building the strength to run a 10k, half-marathon, and even a full marathon. I have seen women do it all. The secret behind every success? Building strength.

I always tell my clients that age is just a number in the gym. When you are strong and fit, you can challenge yourself and push your limits. You can do things you never thought possible. This isn’t just nice words – it’s something I see every day. Take my client, Markia. When she first came to me, her goals were small. But as she got stronger, her confidence grew. We worked towards a big goal: deadlifting 1.7 times her own body weight. The day she lifted 100kg from the floor for one rep, her face lit up with pure joy. She told me the feeling was amazing. In that moment, she wasn’t just a woman in her 50s. She was as strong as the young men and women in the gym.

This is what strength training can do. It’s not just about bigger muscles. It’s about a bigger life. It’s about feeling confident, taking on new challenges, and living your best life, no matter how old you are.

Why Women Should Do Strength Training- build muscle and lose fat

Why Strength Training Matters in Your 50s

As we get older, our bodies change. One big change is that we lose muscle and strength. This is called sarcopenia. Research shows that muscle and strength peak around age 30 to 35. After that, they slowly get weaker. This gets faster after age 65 for women. This affects how we move, our balance, and how we feel [1]. But here’s the good news: this doesn’t have to happen. Strength training can stop and even reverse these changes.

A 2023 study looked at women in their 40s and 50s, both before and after menopause. The study found that 20 weeks of weight training were safe and effective for all women. It made them stronger. While women after menopause might need to train more to build muscle, the message is clear: strength training works at any age [2].

Why Lift at 50? The Big Benefits

Build and Keep Muscle to Stay Strong for Daily Life. Every day, you need to carry bags, climb stairs, play with kids, and stay independent. Strength training makes sure you keep the muscles you need for all these things.

Support Bone Health and Reduce Fall Risk. Weight training tells your bones to stay strong. This is particularly important for women after menopause, when bones can become weak rapidly. Strong muscles and bones mean fewer falls and breaks.

Better Joints and Posture Strong muscles support your joints and help you stand tall. This means less pain and better movement.

More Energy, Better Sleep, and Happier Mood I think this matters most day to day. Regular strength training helps you sleep better, gives you more energy, and makes you feel happier. When you feel strong, it shows in everything you do.

Strength Training for 50-Year-Old Women: A Simple Guide By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer Age is Just a Number: Ten Years of Helping Women Get Strong

Is Strength Training Safe at 50?

Yes! When done correctly, strength training is a very safe activity. Here’s how to stay safe:

Use Good Form and Go Slow Good technique is more important than heavy weights. Perfect form with light weights is always better than bad form with heavy weights. Every rep is a chance to get better at the movement.

Start Light and Add Weight Slowly. Begin with weights that feel easy. Only add more weight when your current reps feel steady and don’t hurt. Your body will get stronger quickly when you give it the right challenge and enough rest.

Always Warm Up: Spend 5-8 minutes warming up before each workout. Move the joints you’ll be training. Get your heart rate up slowly. This simple step cuts injury risk and helps you perform better.

Smart Training for Women Over 50

Training through menopause needs a smart approach. Here’s what works best:

Eat Protein at Most Meals. Protein becomes more important as we age. Try to get 25-35 grams of good protein at each meal. Think eggs at breakfast, chicken or fish at lunch, and beans or lean meat at dinner. Steady protein throughout the day gives your muscles what they need to repair and grow.

Think About Creatine: Creatine can help with strength and recovery. Taking 3-5 grams daily has been shown to improve power and reduce tiredness. It’s one of the most studied supplements and is very safe.

Focus on Sleep and Stress Recovery happens when you’re not in the gym. Good sleep is when the real magic happens. Aim for 7-9 hours of good sleep each night. Find ways to manage stress like walking, reading, or doing things you enjoy. Too much stress can hurt both muscle building and fat loss.

How to Plan Your Strength Training

From my experience training beginners, I suggest starting with bodyweight exercises, resistance bands, and mobility work. Why? These help you build basic strength while learning how your body moves and what muscle work feels like. This knowledge is the base for all future training success.

Here’s your 6-week program to get started. You can find all these exercises on the 12reps app at just12reps.com. The app has over 1,500 exercises. You can make workouts based on your goals, time, body parts, and equipment. I suggest training twice a week for the first 6 weeks. Each session should be 45 minutes to an hour. This gives you enough rest between workouts – that’s when your muscles actually repair and get stronger.

Strength Training for 50-Year-Old Women: A Simple Guide By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer Age is Just a Number: Ten Years of Helping Women Get Strong

How to Plan Your Strength Training

Based on my experience training beginners, I recommend starting with bodyweight exercises, resistance bands, and mobility exercises. Why? These help you build basic strength while learning how your body moves and what muscle work feels like. This knowledge is the basis for all future training success.

Here’s your 6-week program to get started. You can find all these exercises on the 12reps app at just12reps.com. The app has over 1,500 exercises. You can make workouts based on your goals, time, body parts, and equipment. I suggest training twice a week for the first 6 weeks. Each session should be 45 minutes to an hour. This gives you enough rest between workouts – that’s when your muscles actually repair and get stronger.

What to Train: The Basic Movements

The 12reps app focuses on basic movement patterns that help with real-life activities:

Squat Pattern: Learn to sit and stand from a chair, then move to squats. This helps with stairs, getting up from chairs, and maintaining leg strength.

Hip Hinge Pattern Start with basic hip hinges, then try deadlifts with light weights. This protects your back and makes your backside stronger.

Push Movements Begin with wall push-ups, then work up to knee push-ups and regular push-ups. These build upper body strength for pushing things.

Pull Movements Focus on rowing exercises to strengthen your back and improve posture. These help fight the forward head position from looking at screens.

Carry Exercises: Farmer carries improve grip strength and core stability. They’re like carrying shopping or luggage.

Balance Training: Standing on one leg and walking heel-to-toe improves balance and reduces fall risk.

Your 6-Week Starter Program: Building Your Base

Workout 1: Lower Body and Core Focus

Exercise

Sets

Reps

Rest

Bodyweight Squats

4

12-15

45 seconds

Mini Loop Band Crab Walk

4

30 seconds

45 seconds

Bodyweight Reverse Lunges

4

10 each leg

45 seconds

Bodyweight Glute Bridge

4

15

45 seconds

Plank/Knee Plank

3

30 seconds hold

45 seconds

Finisher (to get your heart rate up): – 10 Bodyweight Squats – 10 Reverse Lunges (each leg) – 30 seconds Jogging on the spot

Do 3 rounds with 30 seconds rest after each round

Workout 2: Upper Body and Core Focus

Exercise

Sets

Reps

Rest

Resistance Band Bicep Curl

4

12

45 seconds

Loop Band Bent Over Row

4

12

45 seconds

Knee Press-ups

3

12

45 seconds

Loop Band Chest Press

4

15

45 seconds

Bodyweight Walking Lunges

4

8 each leg

45 seconds

Plank/Knee Plank

3

30 seconds hold

45 seconds

How to Progress Through the Program

Week 1-2: Learning Phase Focus only on doing the exercises right. If something feels too hard, make it easier. Do squats to a chair or wall push-ups instead of knee push-ups. The goal is to learn the movements and feel confident.

Week 3-4: Getting Better Phase Start to challenge yourself a bit more. If you can do all the reps with perfect form, try adding 2-3 more reps to each set or hold positions for 5-10 seconds longer.

Week 5-6: Getting Stronger Phase This is where you’ll really feel strong. You might go from knee push-ups to full push-ups, or from bodyweight squats to holding a light weight. Listen to your body and progress at a pace that feels challenging but doable.

The Mental Change: From “I Can’t” to “I Can”

One of the biggest changes I see in my clients isn’t physical – it’s mental. When you start strength training in your 50s, you’re not just building muscle. You’re breaking down old beliefs about what you can do. Every weight lifted, every rep done, every personal best is proof that you are stronger than you thought.

The gym becomes a place to learn about yourself. The discipline you build in training helps in other parts of your life. The confidence you get from lifting weights shows up in work, social situations, and relationships. The toughness you develop pushing through hard workouts prepares you for life’s challenges.

This is why I love strength training for women over 50. It’s not just about the physical benefits – though they are huge and life-changing. It’s about taking back your power, changing what you think is possible, and refusing to believe that your best years are behind you. Your 50s can be the start of your strongest, most confident decade yet.

Remember, every expert was once a beginner. Every strong woman was once weak. Every confident person was once full of doubt. The only difference between where you are now and where you want to be is the choice to start and the commitment to keep going. Your journey to strength begins with one step, one rep, one decision to invest in yourself.

The weights are waiting. Your stronger self is waiting. The only question is: are you ready to meet her?

Getting Started: Your First Steps

Starting can feel scary, but it doesn’t have to be. Here are some simple steps to begin:

  1. Start at Home: You don’t need a gym to begin. Use the bodyweight exercises in this program. All you need is a small space and maybe a resistance band.
  2. Focus on Form: Watch videos of the exercises on the 12reps app. Practice the movements without weight first. Good form is everything.
  3. Listen to Your Body: Some muscle soreness is normal, but sharp pain is not. If something hurts, stop and check your form or try an easier version.
  4. Be Patient: Results take time. You might feel stronger in 2-3 weeks, but visible changes take 6-8 weeks. Trust the process.
  5. Track Your Progress: Write down what you do each workout. Seeing your progress on paper is very motivating.
  6. Get Help if Needed: If you’re unsure about anything, consider working with a qualified trainer for a few sessions to learn the basics.

The Science Made Simple

Research shows that strength training can: – Slow down muscle loss by up to 50% – Increase bone density by 1-3% per year – Improve balance and reduce fall risk by 25-30% – Boost metabolism for up to 24 hours after training – Improve sleep quality and mood

These aren’t just numbers – they represent real improvements in your daily life. Better balance means more confidence walking on uneven surfaces. Stronger muscles mean carrying groceries is easier. Better bone density means less worry about fractures.

Your New Chapter Starts Now

Your 50s don’t have to be about slowing down. They can be about speeding up, getting stronger, and becoming the best version of yourself. Strength training isn’t just exercise – it’s an investment in your future self. Every workout is a deposit in your health bank account.

The woman who starts this program today will be different from the woman who finishes it in 6 weeks. She’ll be stronger, more confident, and ready for whatever life brings. That woman is waiting for you to take the first step.

Don’t wait for the perfect time. Don’t wait until you feel ready. Don’t wait until you have all the equipment. Start where you are, with what you have, right now. Your future self will thank you for beginning today.

The journey of a thousand miles begins with a single step. Your journey to strength begins with a single rep. Are you ready to take it?

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