Study Review: Can Lifting Weights Cure Depression?!

Method - Study 1

55 young adults -- median age 26±5 yr; 36 female, 19 male -- diagnosed with one or more depressive disorders. 

1. Participants sent 3 weeks becoming familiar with equipment and proper form.

2. Participants underwent private (1-on-1 with a trainer) resistance exercise training (RET) twice a week for an 8-week period

3. Participants filled out a Quick Inventory of Depressive Symptomatology (QIDS) examination to measure changes in depressive symtpoms. 

Analysis - Study 1

Though participant compliance to the regimen was only 80%, the study concludes that regular participation in "RET induced statistically significant, clinically-meaningful, large-magnitude reductions in depressive symptoms from baseline to week eight."

Method - Study 2

1877 participants were randomly assigned to RET (n=947) or a nonactive control group (n=930).

RET data was collected by age, sex, physical + mental health statuses, duration of exercise regimen, frequency and durations of RET sessions, and intensity of sessions.

Analysis - Study 2

RET was found to significantly reduce deppressive symptoms regardless of frquency, or durations of RET sessions. A limitation in this study was that they did not consider intensity of exercise and most individuals were prescribed a low to moderate intensity. However, the authors conclude that more frequent, shorter, vigorous RET sessions (of moderate to high intensity) could "maint[ain] positive mental health benefits" while helping individuals reach the recommended weekly movement suggestions.

Conclusion

Overall, both studies note a significant reduction in depressive symptoms in those that participated in RET sessions as low in intensity as low to moderate and as low in frequency as two times a week. 

This confirms the positive effect that regular physical activity (incl. walking, stretching, etc.) has on one's mental health.