Exercise as a Tool for Managing Stress and Anxiety
May 9, 2025
Exercise as a Tool for Managing Stress and Anxiety – A Personal Trainer's Perspective
Stress and anxiety are no longer just mental health buzzwords - they’re common struggles many clients bring into our personal training studio. As fitness professionals, we’ve seen firsthand how movement transforms more than just physiques- it transforms minds. In this post, we’ll show you how we use exercise as a tool for managing stress and anxiety, and why it works for nearly everyone who walks through our doors.
Understanding Stress and Anxiety from Our Fitness Perspective
What Happens to the Body Under Stress
When the body is under stress - whether from work, relationships, or internal pressure, it activates the "fight or flight" response, releasing hormones like cortisol and adrenaline. These hormonal surges raise blood pressure, increase heart rate, and elevate alertness (Harvard Health Publishing, 2020). While beneficial in short-term scenarios, chronic stress can lead to fatigue, sleep disturbances, and weakened immune function.
Anxiety’s Physical and Mental Impact
Anxiety doesn’t just live in the mind - it manifests in the body. Tight shoulders, shallow breathing, racing heartbeats, and chronic fatigue are often signs of underlying anxiety. At our studio, these symptoms are often the first thing clients notice and mention - even before weight concerns.
We include a stressor review as part of our client intake process so we can be aware and help to identify how stress is potentially affecting our new clients. The impacts of stress from work, family, events and even long-term anxiety build up can be very limiting factors to leading an active lifestyle!
The Science Behind Exercise and Mental Health
How Exercise Regulates Cortisol
Exercise is also considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects (ADAA, n.d.).
Boosting Endorphins and Dopamine
Endorphins and dopamine - the brain's feel-good chemicals - are boosted through physical activity, leading to elevated mood and reduced anxiety (Mayo Clinic, 2022). Exercise, especially cardio, stimulates the release of endorphins and boosts dopamine, improving mood and motivation. Clients often leave our sessions with a noticeable “high”- and it’s not just sweat-induced.
Exercise and Improved Sleep
Stress and poor sleep are a vicious cycle. Fortunately, exercise breaks it. Physical exercise could be an alternative or complementary approach to existing therapies for sleep problems. Regular aerobic or resistance exercise training significantly improves sleep quality in adults over 40 years of age. Those who exercised perceived significantly reduced time taken to fall asleep after going to bed and reduced medication use for insomnia (Yang P., Ho K., Chen H., Chien M., 2012).
Why Exercise is a Natural Antidote to Anxiety
Movement as Mindfulness
One of the best tools for anxiety is simply being present. Exercise forces mindfulness. When you’re lifting, stretching, or sprinting, your focus is on breath, form, and movement - not on ruminating thoughts.
Strength Training for Mental Strength
Weightlifting teaches patience, resilience, and delayed gratification. It mirrors emotional growth - slow, steady, and powerful. Many anxious clients find strength training empowering, helping them reclaim control.
Cardio for Emotional Release
Sometimes, what we need most is release. Running, cycling, or boxing lets clients discharge pent-up energy in a safe, structured way. It’s a physical outlet for emotional overload.
Our Approach to Mental Wellness
We don’t just ask about goals and weight - we ask how you’re feeling. We look for red flags of burnout, emotional exhaustion, and anxiety patterns. It helps us tailor workouts that heal from the inside out. One of the great benefits of working with an expert trainer in a one-on-one setting is that our focus is entirely on our clients, observing and getting feedback on not only form and reps, but also on how our client is performing. It allows for us to make crucial adjustments in the moment and not just assuming we should “power through” a session.
Best Types of Exercise for Managing Stress and Anxiety
Resistance Training
Lifting weights is therapeutic. It improves muscle tone, but it also provides a sense of accomplishment. You can't lift heavy and overthink at the same time. Cheesy but true… Challenging resistance training at all levels can channel anxious energy into focused action. Not all of our clients “lift heavy” but all clients have programs designed for them to be personally challenged and get the most out of every rep. This naturally causes them to focus on their workout, letting go of some of the stress and anxiety of the outside world.
HIIT vs. Low-Impact Cardio
HIIT (High-Intensity Interval Training) is great for short bursts of stress relief, especially for clients who need to burn off adrenaline. However, low-impact cardio like brisk walking or cycling is ideal for those prone to overstimulation. We provide a cardio “prescription” for all our clients to ensure they know their best range to do their cardio to get their optimal results. If a client experiences a sensitivity to stress or anxiety, we will tailor that prescription to ensure they are getting the best exercises, including those which work best for them to redirect their mind to a more peaceful place.
Stretching and Mobility Work
Don't underestimate the power of slowing down and giving your body some much-needed recovery. Stretching, foam rolling, and guided mobility sessions calm the nervous system and help clients reconnect with their bodies—often for the first time in years. An often-underutilized benefit to our bodies, taking the time to stretch, or even use an impact massage gun, can be great for increased range of motion, flexibility, and blood flow to muscles; it also reduces stress, among other benefits. Stretching has been shown to increase serotonin levels which causes a decrease in depression and anxiety (Colorado State University, 2021).
Creating a Routine That Supports Mental Health
Consistency Over Intensity
You don’t need brutal workouts to feel better. In fact, overtraining can increase anxiety. We recommend clients focus on resistance training 3 times per week, along with cardio 2-3 times a week, balancing hard sessions with restorative movement. It may sound like a lot, but our clients find that including these movement patterns into their lifestyle actually give them more time back that they were spending in sedentary patterns. Newton’s Law of Motion – a body in motion will remain in motion - holds as true in our physical state as in any other part of nature.
How Often to Train for Stress Relief
For most people, 30-45 minutes a day, 3–5 times per week, is the sweet spot. More important than frequency is how those workouts feel. If it adds stress, it’s the wrong approach. An expert personal trainer should be able to work with you on what is the best solution for your specific fitness and mental wellness needs. We take the time upfront and even in every session to be sure that the workouts and program are best for your goals, limitations, and long-term health.
The Role of Personal Trainers in Mental Wellness
Accountability and Emotional Support
We’re more than rep-counters. Trainers offer structure, encouragement, and a listening ear. Often, we’re the first to notice when someone isn’t themselves—and we adapt accordingly. We specially train our team on the roles beyond a fitness instructor; Teacher, Coach, Advisor, Supporter, Counselor, and Negotiator just to name a few. Going beyond a workout takes expertise, patience, and trust. It is this type of knowledge and relationship with our clients that allows us to be a key factor in their emotional support network.
Recognizing Signs of Mental Strain
Whether it’s a client skipping sessions or showing signs of fatigue or irritability, we take mental health seriously. Our team is trained to support without judgment and to refer out when necessary. We have a “no cancellation” policy, which simply sets an expectation that our clients will reschedule before just cancelling. Yes, we will cancel if it is the only legitimate option but working with a client to reschedule and give them a purpose beyond their current state can work wonders for an individual struggling with stress or mental fatigue.
Nutrition’s Role in Stress Management
Anti-Inflammatory Foods
We educate clients on foods that fuel their bodies and minds. Omega-3-rich fish, leafy greens, berries, and fermented foods all help reduce inflammation – one of the keys to managing anxiety. We also work on nutritious whole health uptake, ensuring that clients understand how foods impact their overall wellbeing.
Hydration and Your Mental Health
It is no secret that most of us don’t get nearly enough fluids. Up to three-fourths of Americans drink well below the recommended levels. So how much fluid does the average, healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
- About 15.5 cups (124 fluid ounces / 3.7 liters) of fluids a day for men
- About 11.5 cups (92 fluid ounces / 2.7 liters) of fluids a day for women
These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks (Mayo Clinic, n.d.).
Dehydration is one of the easiest conditions to reverse, according to doctors, but it is also one of the most commonly overlooked. It can contribute to a long list of medical conditions from respiratory and circulation problems to headaches, ulcers, high blood pressure and kidney disease (CBS News, 2013). Even mild dehydration can elevate cortisol levels. In terms of mental health, a recent study found that there was a direct benefit of drinking plain water and a decreased occurrence of anxiety, depression, confusion and fatigue (Haghighatdoost, et al, 2018).
We encourage clients to hydrate consistently, especially before and after workouts, to support recovery and stress regulation. We have witnessed firsthand how impactful dehydration can be for our client’s mental state, energy levels, and even eating habits. It is really one of the easiest recommendations we can make to our clients but one that can yield some amazing benefits.
Frequently Asked Questions
Can exercise replace therapy?
Not entirely. While exercise supports mental health, it’s not a substitute for therapy, especially for clinical anxiety or depression. Use both together for best results.
How quickly does exercise reduce stress?
You might feel better after just one session, but lasting effects come with consistency. Most clients notice major mood shifts within 2–3 weeks.
What’s better for anxiety: cardio or weights?
Both help, but it depends on the person. Some find calm through weightlifting, while others prefer the rhythm of running or cycling. We combine both and encourage our clients to maintain a consistent schedule.
What’s the best time to work out for stress?
Morning workouts can set a positive tone for the day. Evening sessions help unload daily tension. The best time is whatever fits your life and makes you feel good.
Should I exercise when I feel anxious?
Yes—but listen to your body. Gentle movement can be more effective than intense workouts during high-anxiety moments. Our team can work through most of our clients’ concerns and can usually manage a top-level workout even on the most anxious of days. We also recognize that this isn’t always possible and work directly with our clients to understand what is best for them at that moment.
How can I stay consistent with workouts?
Start small. Build a habit. Work with a trainer for accountability and structure. Consistency beats intensity every time.
Conclusion – Moving Toward a Calmer, Stronger You
Stress and anxiety may be part of modern life—but they don’t have to control it. At our personal training studio, we’ve seen lives transformed not just by dumbbells and sweat, but by confidence, community, and consistent movement. Exercise as a tool for managing stress and anxiety isn’t just theory - it’s our daily practice.
Need Help?
We’re here to get you started on a new path. Schedule a consultation with our team today (Get Started Today), and let us create a personalized plan to align your fitness journey, both physically and mentally, to help you manage your stress and anxiety.
References
Anxiety & Depression Association of America. (n.d.). Exercise for stress and anxiety. https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
CBS News. (2013). Chronic Dehydration More Common Than You Think. https://www.cbsnews.com/miami/news/chronic-dehydration-more-common-than-you-think/
Colorado State University. (2021). The simple act of stretching. https://www.research.colostate.edu/healthyagingcenter/2021/06/23/the-simple-act-of-stretching/
Forbes. (2021). Are Americans Dehydrated? These Brands Think So. https://www.forbes.com/sites/chrisfurnari/2021/04/06/are-americans-dehydrated-these-brands-think-so/
Harvard Health Publishing. (2020). Exercising to relax. Harvard Medical School. https://www.health.harvard.edu/staying-healthy/exercising-to-relax
Haghighatdoost, F., Feizi, A., Esmaillzadeh, A., Rashidi-Pourfard, N., Keshteli, A. H., Roohafza, H., & Adibi, P. (2018). Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study. World journal of psychiatry, 8(3), 88–96. https://doi.org/10.5498/wjp.v8.i3.88
Mayo Clinic. (2022). Depression and anxiety: Exercise eases symptoms. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
Mayo Clinic. (n.d.). Water: How much should you drink every day?. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
National Institutes of Health. (2015). Physical activity and mental health: A meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9902068/
Verywell Health. (2023, October 26). The mental health benefits of physical exercise. https://www.verywellhealth.com/benefits-of-exercise-on-your-mental-health-8732057
Yang P., Ho K., Chen H., Chien M. (2012). Exercise training improves sleep quality in middle-aged and older adults with sleep problems: a systematic review. Journal of Physiotherapy, Volume 58, Issue 3, Pages 157-163, ISSN 1836-9553, https://doi.org/10.1016/S1836-9553(12)70106-
