Cortisol and Strength Training!
Before your feet touch the floor in the morning your brain is already likely to be running through responsibilities and unfinished tasks. For many people that mental checklist can trigger a stress response almost instantly. Our heart rate rises, muscles tense and stress hormones begin circulating through the body. While short bursts of stress aren’t necessarily harmful, when the body spends time operating in a heightened state of alertness our cortisol levels can spike and begin to work against us rather than for us. Along with regular strength training and purposeful movement, this can help restore balance and improve the body’s ability to manage stress.
Understanding Cortisol
Cortisol is a hormone made by the adrenal glands and it acts as the body’s built-in system for managing stress. Many of us don’t know that its role goes far beyond stress – it influences almost every major system in the body, from energy levels and metabolism to immune function and sleep. Cortisol follows a fairly predictable daily rhythm. Levels are highest in the morning, helping you wake up, feel alert and prepare for the demands of the day. Throughout the afternoon and evening, cortisol gradually declines, allowing the body to relax and prepare for sleep.
What Cortisol Does
Provides energy when you need it
Cortisol helps release stored energy by mobilising glucose, fats and amino acids, ensuring your body has fuel available during physical activity or stressful situations.
Supports metabolic function
It works alongside insulin and other hormones to regulate blood sugar and energy balance.
Helps control inflammation
Cortisol acts as a natural anti-inflammatory, helping prevent the immune system from overreacting.
Maintains cardiovascular function
Healthy cortisol levels support normal blood pressure and circulation.
Regulates mood, focus and sleep
Its daily rhythm contributes to mental clarity during the day and restorative sleep at night.
When Stress Never Switches Off
When faced with intense stress, cortisol and adrenaline rapidly increase, preparing the body to respond. Energy is redirected toward muscles and critical systems while less urgent functions (digestion and recovery) can temporarily switch off. Financial concerns, work pressure, social obligations and constant connectivity (late night scrolling!) can keep the body in a prolonged activation. Over time consistently high cortisol levels are associated with:
- Persistent fatigue and poor sleep quality
- Increased abdominal fat storage
- Reduced muscle recovery
- Elevated blood pressure
- Impaired immune function
- Difficulty concentrating, mood disturbances and anxiety
- Increased risk of metabolic disease
Why Exercise Helps Regulate Cortisol
Think of training as controlled stress… During a workout, the body experiences a manageable challenge. Cortisol rises to support performance, energy production and adaptation. Once the session ends and recovery begins, hormone levels gradually return – repeated exposure teaches the body to become more resilient.
Research suggests that when we’re physically active we often have healthier cortisol patterns, lower resting stress levels and faster recovery following stressful events in comparison to not including any physical activity.
Strength Training and Cortisol
Strength training is key to supporting and controlling stress management. A thoughtful resistance training programme improves:
- Muscle mass and strength
- Metabolic health
- Bone density
- Confidence and mental resilience
- Recovery capacity
When we’re lifting weights cortisol naturally rises to help meet the demands of this type of training. Problems typically occur when we focus on intensity or avoid recovery. To maximize benefits in your own fitness journey be sure to focus on progressive overload (we focus on this in my classes, see an example below) rather than constant exhaustion. Prioritising quality sleep and nutrition, and including recovery days throughout the week is equally as important. Do you ever feel your body saying it needs rest? It’s important to listen to your body on these days especially during stressful periods.
The Best Types of Exercise for Stress Balance
1. Strength Training
Resistance training provides both physical and psychological benefits. 3-4 structured sessions per week can improve stress resilience while supporting long-term health and performance.
2. Moderate Cardiovascular Training
Walking, cycling, swimming, rowing and light jogging can significantly reduce stress levels while improving cardiovascular health. A quick 20-30 minute walk is often enough to improve mood and lower tension. Plus you will never regret getting outside for a walk!
3. Mind-Body Movement
Activities such as yoga, mobility work and pilates combine movement with controlled breathing, helping activate the body’s relaxation response. These sessions can be particularly valuable on recovery days and pair so well with strength training.
4. High-Intensity Training
HIIT workouts can be effective and time-efficient, but they need to be done correctly. Because they place a greater demand on the nervous system, most people benefit from limiting HIIT to one or two sessions per week and balancing them with lower-intensity recovery-focused activities.
A Simple Weekly Plan for Managing Stress and Building Strength
My weekly 4 x 30 min strength training platform targets each muscle group, allows for rest and recovery and is suitable for all ages and fitness levels. In the programme we focus on functional fitness, using compound movements – not just isolation. Practicing this type of training builds and mimics your daily movements to support you in every stage of life.
Monday: Full body strength – using heavier but manageable weights with progressive overload targeting the full body
Tuesday: Arms and abs – endurance with lighter weights and lots of reps, focussing on the upper body
Wednesday: Lower body – using bodyweight or resistance bands and weights. Mobility to start, firing up the calves, glutes and hamstrings
Thursday: Mobility work, yoga, or active recovery
Friday: HIIT full body workout – no repeats, a mixture of strength and cardio
Saturday: A long walk
Sunday: Rest, stretching, recovery
You can try a free class here.
A Final Thought
Healthy cortisol levels help you wake up energised, perform at your best, recover effectively, and maintain overall health. The challenge comes when chronic stress prevents the body from returning to balance. Regular movement (particularly strength training!) combined with adequate recovery is one of the most effective tools for improving stress resilience.
As always, any questions please do get in touch.
Caroline x
