Can resistance training make you more resilient to strain at work?

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Table of contents

1. In brief
2. Work pressure is more than simply having a lot to do
3. What is overstrain?
4. Demands and capacity
5. How does lifestyle matter?
6. What does science say about resistance training?
7. What resistance training can and cannot do
8. My personal experience
9. When training becomes an additional burden
10. What can you do yourself?
11. The role of employers and managers
12. PowerVita Work Strain and Recovery Check

In brief

Work pressure can be associated not only with pace, but also with unclear roles, insufficient support, low organizational justice and a poor balance between effort and reward (Harvey et al., 2017; Mikkelsen et al., 2021; Van der Molen et al., 2020).

Dutch guidelines characterize overstrain by multiple stress symptoms, loss of control and clearly reduced functioning (Verschuren et al., 2011).

Sleep loss can adversely affect mood and emotional regulation, while regular physical activity can reduce depressive, anxiety and general distress symptoms on average (Palmer et al., 2024; Singh et al., 2023; Tomaso et al., 2021).

Resistance training can reduce depressive and anxiety symptoms, but direct evidence that it prevents work stress or overstrain specifically is less convincing (Gordon et al., 2017, 2018; Gunawan et al., 2025).

A healthy lifestyle may therefore be a protective factor, but it is not a substitute for healthy working conditions or professional support (Nath et al., 2025; Verschuren et al., 2011).

Work pressure is more than simply having a lot to do

High job demands are among the psychosocial work factors most clearly associated with stress-related mental disorders (Van der Molen et al., 2020). Psychological strain can nevertheless arise in a workplace that looks free and calm from the outside.

Low organizational justice, an unfavorable balance between effort and reward and unclear roles are also associated with stress-related symptoms and depressive disorders (Harvey et al., 2017; Mikkelsen et al., 2021; Van der Molen et al., 2020).

Freedom is not the same as a complete absence of management. Autonomy is most beneficial when employees have influence over how they work while also knowing which outcomes, boundaries and responsibilities apply (Harvey et al., 2017; Van Veen et al., 2023).

When those boundaries are missing, one employee may continually take on more responsibility while another takes less initiative. Differences in perceived effort and fairness can then increase irritation and mental strain (Van der Molen et al., 2020).

An employee may, for example, begin to feel responsible for the entire schedule, colleagues' mistakes or work that does not formally belong to their role. Persistent overcommitment and an unfavorable effort-reward balance are associated with psychological symptoms and exhaustion (Mikkelsen et al., 2021; Van der Molen et al., 2020).

A working day therefore does not have to be continuously hectic to become burdensome. Uncertainty, low control and the absence of a clear point of contact can also produce prolonged strain (Harvey et al., 2017; Van Veen et al., 2023).

What is overstrain?

Overstrain is more than a busy week, tiredness or temporarily not feeling motivated at work. The Dutch multidisciplinary guideline describes overstrain as a combination of several stress symptoms, loss of control and meaningful impairment in social or occupational roles (Verschuren et al., 2011).

Possible symptoms include fatigue, restless sleep, irritability, difficulty tolerating noise or crowds, emotional instability, rumination, feeling rushed and concentration problems (Verschuren et al., 2011). In addition, the person experiences that their usual ways of dealing with problems no longer work adequately (Verschuren et al., 2011).

Dissatisfaction, a negative mood or reduced motivation alone is therefore not enough to establish overstrain. Job dissatisfaction, conflict and private-life problems can, however, contribute to an accumulation of demands (Harvey et al., 2017; Verschuren et al., 2011).

You cannot reliably determine from a colleague's behavior whether that person is truly overstrained. A general practitioner, psychologist or occupational physician evaluates symptoms, loss of control, functioning and possible alternative explanations together (Verschuren et al., 2011).

The PowerVita article What is overstrain and how can you recognize it? explains in more detail how overstrain differs from ordinary stress, job dissatisfaction, depression and burnout.

Demands and capacity

The distinction between demands and capacity is a practical model for understanding why people respond differently to the same workplace. It is not an exact medical formula, but it is consistent with research in which demands, resources, coping and context are assessed together (Harvey et al., 2017; Verschuren et al., 2011).

Demands include factors that require energy, such as workload, ambiguity, conflict, financial concerns, caregiving and physical symptoms (Verschuren et al., 2011). Capacity includes resources such as sleep, physical health, social support, influence, clear boundaries and appropriate help (Harvey et al., 2017; Verschuren et al., 2011).

Two people in the same role may therefore respond differently. One person may sleep well and detach from work easily, while another combines the same job with private worries, sleep problems or a strong sense of responsibility (Verschuren et al., 2011).

When demands remain greater than the available recovery opportunities for a prolonged period, fatigue, irritability, rumination and concentration difficulties may increase (Palmer et al., 2024; Verschuren et al., 2011).

How does lifestyle matter?

Lifestyle is never the sole explanation for mental health, because biological predisposition, social conditions, illness, previous experiences and working conditions also play a role (Harvey et al., 2017; Singh et al., 2023). Lifestyle can, however, influence how much energy someone has available and how well they recover (De Nys et al., 2022; Palmer et al., 2024).

The relationship often works in both directions. Prolonged strain can make healthy choices more difficult, while poorer sleep, less movement and unfavorable substance use may further hinder recovery (Palmer et al., 2024; Taylor et al., 2021).

Sleep

Experimental and meta-analytic research shows that sleep loss reduces positive emotion and can increase anxiety, irritability and problems with emotional regulation (Palmer et al., 2024; Tomaso et al., 2021). These signs are not specific to overstrain and may have other causes (Verschuren et al., 2011).

Physical activity

Prospective meta-analyses show that physical activity is associated with a lower risk of depression (Pearce et al., 2022; Schuch et al., 2018). Exercise interventions reduce depressive symptoms, anxiety and psychological distress on average across various adult populations, although effects differ between people and studies (Singh et al., 2023).

Smoking, alcohol and nutrition

Smoking cessation is associated on average with improvements in anxiety, depressive symptoms, stress and psychological quality of life, although part of the evidence comes from observational studies (Taylor et al., 2021). Smoking should not be presented as a simple cause of overstrain, because people may also smoke more when they are under strain (Taylor et al., 2021).

Alcohol may temporarily shorten sleep-onset time, but subsequently disrupts elements of sleep architecture and sleep continuity (Gardiner et al., 2025; He et al., 2019). Dietary interventions can modestly reduce depressive symptoms on average, while findings for anxiety are less clear (Firth et al., 2019).

For more detail, read the PowerVita articles on smoking and health, alcohol and health and the articles in Nutrition.

What does science say about resistance training?

The strongest evidence for the mental effects of resistance training concerns depressive and anxiety symptoms. That evidence should not be treated as direct proof that resistance training prevents overstrain at work (Gordon et al., 2017, 2018; Gunawan et al., 2025).

A meta-analysis of 33 randomized trials involving 1,877 participants found that resistance training significantly reduced depressive symptoms on average, with a moderate effect size (Gordon et al., 2018). Effects were observed in healthy adults and in people with physical or psychological conditions (Gordon et al., 2018).

The reduction was not necessarily related to a large increase in measured muscular strength (Gordon et al., 2018). The studies were highly heterogeneous, however, and more rigorous studies found smaller average effects, which makes predictions for an individual uncertain (Gordon et al., 2018).

A meta-analysis on anxiety found a small but significant average effect of resistance training (Gordon et al., 2017). A randomized trial among young adults with elevated anxiety and worry also found meaningful improvements after a supervised resistance-training program, although the small and specific sample limits generalizability (Gordon et al., 2021).

A 2024 network meta-analysis likewise concluded that resistance training and other forms of exercise can reduce depressive symptoms, although certainty of evidence varied between comparisons (Noetel et al., 2024).

Resistance training can therefore be a useful supportive tool for mental health, but it is not a guaranteed treatment or universal protection against overstrain (Gordon et al., 2017, 2018; Noetel et al., 2024).

What resistance training can and cannot do

During resistance training, attention shifts toward technique, breathing, effort and repetitions. This may temporarily create distance from thoughts about work, but the precise contribution of this mechanism has not yet been fully established (Gordon et al., 2018; Noetel et al., 2024).

Regular physical activity and fitness may influence some responses to acute psychosocial stress. A systematic review found more favorable responses on certain stress measures among more active or fitter people, but findings were not consistent across all outcomes (Mücke et al., 2018).

A 2024 review found that a single exercise session performed before a stressor reduced certain cortisol and blood-pressure responses on average, while effects on heart rate and perceived stress were less consistent (Morava et al., 2024). These studies do not prove that resistance training automatically makes someone resistant to conflict, unfairness or poor management (Morava et al., 2024).

The picture for work-related outcomes is mixed. A review specifically examining physical activity and perceived work stress found a small effect that was not statistically convincing (Gunawan et al., 2025).

A larger meta-analysis of eighty randomized workplace interventions found small-to-moderate favorable effects on mental and physical symptoms and some organizational outcomes (Nath et al., 2025). The interventions included various forms of physical activity and were not limited to resistance training (Nath et al., 2025).

Resistance training can therefore support your general foundation, but it cannot resolve unclear task allocation, social unsafety or structural overload (Nath et al., 2025; Van der Molen et al., 2020).

My personal experience

This section describes my own experience and perspective. It is not a scientific conclusion and does not have to work the same way for everyone.

I am naturally a calm person. I almost never argue and try not to make conflicts larger than necessary. Even so, I have also had periods in the past when I became irritated more quickly or remained in a negative mood for longer.

I have exercised for a long time, but since building a consistent routine around resistance training, sufficient movement and nutrition that suits my goals, I experience greater physical and mental stability. I do not think this is caused by training alone. My character, beliefs and way of dealing with responsibility also play a part.

Training generally does not feel like a sacrifice to me. It is time for myself, when my attention is not on colleagues, social expectations or other people's problems. I focus on execution, breathing, repetitions and the goal of the session.

That effort gives me satisfaction. For me, training is not only physical exertion but also a clearly defined period in which I have my own space. I do not have to convince anyone, solve other people's problems or continuously respond to stimuli around me.

Eating well, not smoking and not drinking alcohol fit into the same foundation for me. I do not experience body and mind as two completely separate parts. When I take good care of my body, I usually feel more energetic and clear-headed, without claiming that a fit body automatically guarantees happiness.

I also try to perform my own work well without constantly monitoring whether every colleague works equally hard. When someone shows less effort, it is not automatically my responsibility to solve that.

I am not a manager and I have not been asked to take on that role. If I make myself responsible for the effort, mistakes and mood of everyone around me, I mainly create frustration for myself.

My attitude is therefore:

Do your own work as well as possible, but do not automatically carry responsibility for the behavior of everyone around you.

I try to treat people kindly, but I have learned that I do not have to solve every negative mood. You can show understanding without becoming someone else's psychologist, parent or rescuer.

Creating distance does not mean rejecting someone. To me, it means protecting how much negativity I absorb and not entering every pointless discussion. I can greet someone, treat them respectfully and help when appropriate without making their mood or outlook on life my responsibility.

Freedom and personal space matter to me. When I make an agreement, I keep it, but I do not feel obliged to take part in every social expectation.

My way of living is not a universal solution, and someone can live healthily and still become overstrained. My personal experience is that resistance training, conscious eating, not smoking, not drinking and clear boundaries together create a strong foundation.

When training becomes an additional burden

Training is a physical load that requires recovery. The result is partly determined by the combination of training load, sleep, nutrition and available recovery time (De Nys et al., 2022).

When someone is severely fatigued, sleeping poorly and performing every session at maximum intensity, a heavy program can increase total load. Reduced performance, persistent fatigue and declining motivation may indicate that load and recovery are not well matched, but these signs are not specific (De Nys et al., 2022).

During a stressful period, reducing volume or intensity, choosing shorter sessions or temporarily prioritizing walking and lighter movement may be more appropriate than forcing the normal program. The appropriate choice depends on symptoms, training background and health status (De Nys et al., 2022; Singh et al., 2023).

Exercise should support recovery rather than become another obligation with which someone judges themselves. When someone cannot recover from normal activity or functioning is clearly deteriorating, medical or occupational-health assessment is more important than increasing training discipline (Verschuren et al., 2011).

What can you do yourself?

No single strategy prevents all work stress or overstrain. The most realistic approach combines healthier working conditions, appropriate recovery, personal boundaries and timely support (Nath et al., 2025; Verschuren et al., 2011).

Start by describing the source of the strain as concretely as possible. Distinguish between job demands, unclear expectations, conflict, private-life demands, sleep problems and responsibilities that you have gradually taken on without a clear agreement (Harvey et al., 2017; Verschuren et al., 2011).

Then distinguish between what you can influence, what you can raise with a manager and what does not belong to your responsibility. Greater clarity about roles and priorities can reduce unnecessary ambiguity and role stress (Harvey et al., 2017; Van Veen et al., 2023).

Protect the basics of recovery. Sleep, regular movement and nourishing food do not solve structural work problems, but they can support energy, mood and mental health (Firth et al., 2019; Palmer et al., 2024; Singh et al., 2023).

Choose a training load that fits the rest of your week. A manageable session that you recover from is more useful than repeatedly forcing maximal training during a period of severe fatigue (De Nys et al., 2022).

Discuss persistent symptoms or loss of functioning in time. Dutch guidance on overstrain emphasizes active recovery, problem solving and gradual resumption of roles rather than waiting passively until every symptom disappears (Verschuren et al., 2011).

The role of employers and managers

Employers and managers influence the psychosocial work environment through workload, role clarity, support, fairness and expectations (Harvey et al., 2017; Van der Molen et al., 2020).

Changes such as increasing irritability, withdrawal, loss of quality or persistent overworking can be a reason for an early and factual conversation, but are not a diagnosis in themselves (Verschuren et al., 2011). Concern for the employee and clear agreements about functioning can exist alongside each other in that conversation (Verschuren et al., 2011).

Individual interventions such as exercise, stress management and digital support can reduce symptoms, but they do not replace structural improvement of unhealthy working conditions (Nath et al., 2025; Stratton et al., 2022; Tamminga et al., 2023).

Conclusion

Meta-analyses show that resistance training can reduce depressive and anxiety symptoms on average (Gordon et al., 2017, 2018). Physical activity may also influence some stress responses and mental symptoms in or around the workplace, but findings are not identical across studies (Gunawan et al., 2025; Morava et al., 2024; Nath et al., 2025).

It is therefore plausible that resistance training supports the physical and mental foundation with which someone processes strain. It has not been proven that resistance training alone prevents overstrain, and structural workplace problems remain a separate responsibility (Gunawan et al., 2025; Van der Molen et al., 2020).

The strongest approach simultaneously reduces unnecessary demands and strengthens recovery, health and personal boundaries (Nath et al., 2025; Verschuren et al., 2011).

Address the source of the strain and strengthen the foundation with which you process it.

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Read next

• What is overstrain and how can you recognize it? — about the difference between ordinary stress, job dissatisfaction, overstrain and burnout.
• What is a healthy lifestyle? — about movement, sleep, nutrition, recovery, habits and quality of life.
• Smoking and health — about how smoking and nicotine affect health, fitness and recovery.
• Alcohol and health — about alcohol, sleep, recovery and health.
• View all nutrition articles — for more detail on calories, protein, food choices and eating patterns.

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