Easy Strength-Training Tip to Improve Your Sleep Quality
Written by Susan Parker | Updated on May 28, 2025
Reviewed by Susan Parker
11 sources cited
Tossing and turning throughout the night, counting sheep, and gazing at the ceiling - if this sounds familiar, you are not alone. While exercise is often promoted as the solution to better sleep, recent research reveals an unexpected twist.
It appears that a specific type of workout could be the key to achieving a more rejuvenating and restful night's sleep. And surprisingly, it's not the type you might expect.
Overview
- Resistance Training Enhances Sleep: Participants experienced an increase in sleep duration of up to 40 minutes through strength training, surpassing the benefits of cardio exercises.
- The combination of resistance and cardio exercises provides the most comprehensive health advantages, including improved sleep.
- Quality Sleep Improves Overall Health: Enhanced sleep efficiency - falling asleep more quickly and staying asleep longer - is directly associated with resistance training.
Physical Activity: The Key to Quality Sleep
It's well-known that individuals who engage in regular physical activity tend to be healthier. However, did you realize that it also contributes to better sleep quality?
Past studies have indicated that the more physical activity you engage in during the day, the better your sleep at night will be.1
Aerobics vs. Weight Training
While this study focused on aerobic exercise, the truth is that cardiovascular activities aren't the only ones that can help you achieve a peaceful night's sleep.
Recent research suggests that strength training, in addition to building muscle and enhancing flexibility and bone density, also competes with cardiovascular exercise in promoting better sleep.
Research presented at the American Heart Association's Epidemiology, Prevention, Lifestyle & Cardiometabolic Health Conference 2022 demonstrated the critical role of high-quality sleep in cardiovascular health.2
According to Dr. Angelique Brellenthin, sadly, over a third of Americans consistently fail to get enough sleep.3
"This is the first extensive study to compare the impact of various exercises on sleep within the general adult population," she explains.4
Benefits of Adding Strength Training to Your Workout Routine
A study conducted at Iowa State University involved 386 participants categorized as overweight or obese. At the study's commencement, all participants led sedentary lives and had high blood pressure.
These individuals were divided into four groups: no exercise, solely cardiovascular activities, only strength training, or a blend of strength training and cardiovascular exercises.
What did the researchers uncover?
The investigators found that consistent strength training sessions significantly improved the sleep quality of participants who had sleep difficulties.
In fact, these specific workouts helped these participants fall asleep faster, sleep longer, and wake up feeling refreshed compared to those who engaged in aerobic exercises or refrained from exercising altogether.
For those in the group that only performed strength training and were not getting a minimum of seven hours of sleep initially, 42% increased their sleep by an average of 40 minutes. While impressive, before you ditch your daily cardiovascular workout, consider the other findings.
Individuals in the strength and cardiovascular exercise group who struggled with sleep gained an additional 17 minutes of rest. The cardio-only group experienced about 23 extra minutes of sleep.
According to Professor Brellenthin, both aerobic and resistance exercises are crucial for overall health. Nevertheless, the results suggest that resistance exercises may be more effective in enhancing nighttime rest.
"Resistance exercise significantly improved sleep duration and efficiency, crucial indicators of sleep quality that reflect how well one falls asleep and stays asleep throughout the night," she elaborates.
My Insight
Are you having difficulty sleeping? You are not alone, as highlighted in this report.
If you regularly engage in aerobic exercise, well done! Your heart appreciates it. Moreover, numerous studies support the longevity and cognitive health benefits of cardiovascular workouts.
However, this recent study underscores the sleep-enhancing advantages of strength training, and incorporating some strength exercises into your regimen might be easier than you think.
If you are new to strength training, begin gradually. It's also advisable to seek guidance from a certified fitness trainer who can provide you with proper coaching.
Whether it's cardiovascular exercise or strength training, try to avoid working out too close to bedtime. Some research suggests that intense exercise within three hours of bedtime could disrupt sleep.5
However, if evening workouts are your only option, don't worry. Instead, include a relaxing post-workout routine, such as a brief yoga or stretching session, to help calm your nervous system and prepare for sleep.
Summary
A recent study indicates that resistance training, such as weightlifting, may be more effective than cardio in enhancing sleep quality. Participants who incorporated strength training fell asleep faster, slept longer, and woke up feeling more refreshed compared to those who did cardio or did not exercise at all. These findings underscore the importance of combining resistance exercises with cardiovascular activities for optimal health and restful nights.
