Mixed
High-intensity progressive resistance training (PRT) significantly reduces depressive symptoms in elderly adults (aged 60+) with major or minor depression, with the magnitude of improvement correlating directly with training intensity.
If you are an older adult struggling with depression, high-intensity resistance training (lifting weights at about 80% of your maximum capacity) three times a week for 10 weeks can significantly reduce your depressive symptoms. The key is intensity: the harder you train (within safe limits), the greater the improvement in your mood. This approach is safe, effective, and can also improve your strength and quality of life.
PRT significantly reduced all depression measures (Beck Depression Inventory in exercisers 21.3 ± 1.8 to 9.8 ± 2.4 versus controls 18.4 ± 1.7 to 13.8 ± 2, p = .002; Hamilton Rating Scale of Depression in exercisers 12.3 ± 0.9 to 5.3 ± 1.3 versus controls 11.4 ± 1.0 to 8.9 ± 1.3, p = .008)... intensity of training was a significant independent predictor of decrease in depression scores (r2 = .617, p = .0002).
Why this rating
Randomized controlled trial with a control group, though the sample size is small (n=32) and the population is specific (elderly, clinically depressed).
Source
A Randomized Controlled Trial of Progressive Resistance Training in Depressed Elders
Nihal Singh et al. · The Journals of Gerontology Series A · 1997
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