The Science of Sports: How Exercise Affects Your Brain
Exercise is not just about building muscles or losing weight—it has a profound impact on brain function and mental well-being. Different types of physical activities trigger unique hormonal responses that influence mood, cognition, and overall mental health. In this blog, we explore how sports and workouts impact the brain, highlighting the differences between running and weightlifting when it comes to boosting mood.
Running vs. Weightlifting: Which One Boosts Mood More?
Both running and weightlifting have distinct psychological benefits, but they influence the brain in different ways.
Running: The Endorphin Rush
- Hormonal Effects: Running increases endorphins, dopamine, and serotonin, which are neurotransmitters responsible for feelings of happiness and reduced stress. According to a study published in the Journal of Experimental Biology, endorphin levels significantly increase post-run, contributing to the ‘runner’s high’ (Boecker et al., 2008,
- Mental Benefits: Runners often experience the “runner’s high,” a euphoric sensation caused by endorphin release. The repetitive, rhythmic nature of running also induces a meditative state, reducing anxiety and enhancing focus. A 2016 study in the Journal of Neuroscience found that aerobic exercise like running stimulates the production of brain-derived neurotrophic factor (BDNF), improving cognitive function and mood stability (Neeper et al., 2016,
- Cognitive Benefits: Running enhances memory and learning capacity. A 2019 study in Nature Communications found that endurance exercise promotes neurogenesis in the hippocampus, a key brain region for learning and memory (van Praag et al., 2019,
- Real-World Example: Famous long-distance runners like Eliud Kipchoge have spoken about the mental clarity and resilience gained from consistent running. Research on marathon runners shows lower rates of depression and anxiety.
- Long-Term Impact: Regular running is associated with improved mood stability, cognitive function, and resilience against depression. Harvard Medical School researchers concluded that individuals who run regularly show lower levels of depression and anxiety symptoms (Harvard Health Publishing, 2020,
Weightlifting: The Confidence Builder
- Hormonal Effects: Weightlifting triggers the release of testosterone and growth hormone, which contribute to muscle growth and recovery. It also enhances dopamine levels, improving motivation and reward perception. A 2014 study published in the Journal of Strength and Conditioning Research showed that resistance training enhances dopamine receptor sensitivity, improving motivation and cognitive function (Fisher et al., 2014,
- Mental Benefits: Strength training has been linked to increased self-esteem and confidence, as individuals see measurable progress over time. It also helps in stress reduction and enhances mental toughness. According to a meta-analysis published in JAMA Psychiatry, weightlifting was associated with a 32% reduction in depressive symptoms across multiple studies (Gordon et al., 2018,
- Cognitive Benefits: Lifting weights enhances executive function, decision-making, and problem-solving skills. A 2020 study in the Journal of Aging and Physical Activity found that resistance training improves cognitive flexibility and working memory in older adults
- Real-World Example: Olympic weightlifters and powerlifters often report high levels of discipline and mental resilience. Strongman athletes frequently discuss the psychological boost from progressively lifting heavier weights.
- Long-Term Impact: Consistent weight training improves brain plasticity, enhances cognitive function, and reduces symptoms of anxiety and depression. The National Institute on Aging states that strength training can help delay cognitive decline and improve mental resilience in older adults (National Institute on Aging, 2021,
Which One Is Better for Mood?
The answer depends on personal preference and individual brain chemistry. If you seek immediate mood elevation and stress relief, running may be the better option. However, if you are looking for long-term self-confidence and cognitive benefits, weightlifting is an excellent choice. Ideally, incorporating both into your routine can provide a balanced mental and physical boost.
Practical Applications
- For Stress Relief: Try 30 minutes of steady-state running to release endorphins and lower cortisol levels.
- For Confidence and Motivation: Incorporate progressive overload in weightlifting to track progress and build mental resilience.
- For Brain Health: Combine both activities—running for neurogenesis and weightlifting for cognitive flexibility.
Final Thoughts
Regardless of the type of exercise you choose, staying active is crucial for mental well-being. Whether it’s the meditative effects of running or the empowering nature of weightlifting, both forms of exercise contribute significantly to a healthier mind and body. Experiment with different workouts and find what makes you feel your best!