Most of us have grown up hearing that cardio is the gold standard for better sleep. Go for a jog, hop on the bike, tire yourself out and you will drift off more easily.
A year long study suggests something a bit different. Strength training may actually have the edge when it comes to improving both the quality and the quantity of your sleep.
🔍 The study at a glance
Researchers followed just under four hundred adults for twelve months. They were carrying extra weight, had slightly raised blood pressure and were not doing much movement at the start. A very familiar picture for many busy, stressed people trying to nudge their health in the right direction.
Participants were split into four groups:
- 🚶 No exercise (control)
- 🏃 Aerobic exercise
- 🏋️ Resistance training
- ⚡ A combined aerobic and resistance routine
The exercise groups trained three times a week for an hour. Everyone’s sleep was checked at baseline and again at the end of the study.
📈 What actually improved?
All groups saw small improvements, even the control group, but the most meaningful changes came from resistance training.
⭐ The resistance group:
- Slept around forty minutes longer per night if they were short sleepers at the start
- Fell asleep faster
- Had better sleep efficiency, meaning more of their time in bed was spent actually asleep
🏃 The aerobic group:
- Improved sleep too, but the changes were smaller
⚡ The combined group:
- Saw modest improvements, likely because each type of training was only done for half the time
For coaches and clients alike, this is a useful reminder. Strength training is not only about muscle tone or aesthetics, it can meaningfully improve how you rest and recover.
🧠 Why might strength training help sleep more?
The study did not explore the physiology directly, but we can join the dots from what we know.
- Lifting places a healthy stress on your muscles, nervous system and energy stores
- Your body encourages deep recovery in response
- Strength work improves glucose control and steadies daytime energy
- A structured session with sets and rest can feel more grounding than continuous cardio
- For people already tired, stressed or wired, that rhythm is often calmer and more settling
Nothing dramatic, nothing extreme. Just a well balanced demand on the body followed by a clear signal to rest.
🛠️ Practical steps if sleep is your weak spot
If you want to improve your sleep, keep it simple.
- Aim for two to three full body sessions per week
- Use machines, dumbbells or bodyweight, whatever is accessible
- Cover the big patterns: squat, hinge, push, pull, core
- Focus on consistency first, then gradual progression
- Avoid the temptation to go all out, heroics are not required
If you work with clients, this gives you a powerful conversation starter. When someone tells you they feel tired, wired or restless at night, strength work may be the very thing they are missing.
Encourage people to notice three markers:
- How long they sleep
- How quickly they fall asleep
- How rested they feel in the morning
These are easy to track and often improve quickly with a regular routine.
🌿 The bigger picture
Better sleep supports everything else. Appetite steadies, emotions feel smoother, energy becomes more reliable and training suddenly feels more rewarding. When people sleep better, they stick to their habits more easily. The ripple effect is huge.
Yes, the study has limitations. Sleep was self reported and the participants were a specific group. But the signal is strong enough to take seriously. Strength training is a simple, accessible way to improve sleep in a measurable way.
And that is hopeful. Good sleep can feel out of reach for many people. Giving them something practical and do able is empowering.
💬 Final thought
If you want a straightforward, effective way to support your sleep, your strength and your overall wellbeing, pick up the weights. Start gently, stay consistent and build from there. You might be surprised by how much your nights improve.
If you would like support building a routine that fits your lifestyle, you can book a coaching session with me here:
Is coaching right for me: hit this link for a free chat about it.