A new study suggests that lifting weights and bodyweight exercises could be the key to better sleep for older adults.
Researchers from Mahidol University in Thailand analyzed data from over 2,100 participants aged 60 and older and found that strength training outperformed aerobic workouts and combination exercises in improving sleep quality.
Insomnia is a widespread issue among seniors, with nearly half reporting sleep disturbances and up to 20% experiencing full-blown insomnia. The problem extends beyond mere inconvenience, as poor sleep is linked to depression, anxiety, heart disease, cognitive decline, and even increased risk of prostate cancer.
Millions of older Americans struggle with sleepless nights, and while doctors frequently recommend cognitive behavioral therapy as the primary treatment, access to trained professionals remains limited. This has led researchers to explore alternative solutions, with exercise emerging as one of the most effective natural remedies.
In their review of 25 clinical trials, the researchers examined different forms of physical activity to determine which had the most significant effect on sleep. Strength training, which includes lifting weights, using resistance bands, and performing exercises like push-ups and planks, showed the greatest improvements in sleep quality.
On average, participants who engaged in strength training improved their sleep scores by 5.75 points on the Pittsburgh Sleep Quality Index, compared to 3.76 points for aerobic exercise and 2.54 points for combination routines. Since a 3-point improvement is considered clinically meaningful, the benefits of strength training were substantial.
The findings challenge the common perception that aerobic exercise—such as walking, cycling, or swimming—is the best way to promote restful sleep. While these activities did help, they were less effective than strength training. The study also found that educational programs on sleep hygiene performed well, but they still fell short of the benefits provided by resistance exercises.
Researchers pointed out that strength training doesn’t require expensive gym memberships or specialized equipment. Many effective exercises, including push-ups, planks, and wall sits, can be done at home using just body weight or simple household items. Regular resistance training, even just two to three times per week, led to noticeable improvements in sleep quality, with sessions lasting just over 50 minutes on average.
Experts stress that poor sleep in older adults is more than just an inconvenience—it is a serious health risk. Sleep deprivation can contribute to high blood pressure, metabolic disorders, and reduced cognitive function. It can also lead to increased dependency on sleep medications, which come with their own risks, including dizziness, confusion, and a higher likelihood of falls.
Strength training, on the other hand, not only promotes better sleep but also improves overall strength, balance, and independence in daily life.
With so many older adults searching for a natural solution to insomnia, this study offers a clear direction. Instead of another sleepless night or relying on medication, adding a few strength-based exercises to a weekly routine could be the key to finally getting a good night’s rest.