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Studies Reveal the Real Benefits Between Resistance Training and Autism

Strength training can help many autistic people in ways that go beyond physical fitness. Research suggests benefits in motor coordination, emotional regulation, sensory processing, confidence, and daily functioning — though the effects vary from person to person.

Here are the main ways it may help:

Motor skills and body awareness

Many autistic people experience differences in:

balance
coordination
posture
muscle tone
proprioception (the sense of where the body is in space)

Strength training gives repeated, structured movement input that can improve these systems. Exercises like squats, presses, carries, climbing, or resistance-band work help the nervous system practice controlled movement patterns.

Sensory regulation

Resistance exercise provides strong proprioceptive input — often called “heavy work” in occupational therapy. This can feel organizing and calming for some autistic people because it gives clear feedback to muscles and joints.

Some people report:

reduced restlessness
lower anxiety
easier emotional regulation
fewer sensory overload episodes afterward
Reduced anxiety and stress

Strength training affects neurotransmitters and stress hormones associated with mood regulation. Regular exercise is linked with:

lower anxiety
improved sleep
better stress tolerance
improved emotional resilience

For autistic people who experience chronic stress from sensory or social demands, this can make day-to-day life feel more manageable.

Improved executive functioning

Structured training routines can support:

planning
sequencing
working memory
task persistence
routine building

A predictable gym routine can be especially useful because it is:

repetitive
measurable
rule-based
progress-oriented

Those characteristics often align well with autistic learning styles.

Confidence and self-efficacy

Strength training creates visible, measurable progress:

more weight lifted
more repetitions
improved posture
increased stamina

That concrete feedback can improve confidence, especially for people who struggle in highly social or ambiguous environments.

Better emotional regulation

Exercise can help regulate arousal levels in the nervous system. Some autistic people find that after lifting weights they:

stim less intensely
recover faster from overwhelm
tolerate transitions better
feel more grounded physically

This is not universal, but it is commonly reported.

Social benefits (sometimes)

For some people, gyms and strength sports provide:

structured social interaction
clear rules and expectations
shared interests without heavy social pressure

Activities like powerlifting, climbing, martial arts, or CrossFit-style training can create community without requiring complex social improvisation.

Important nuance

Strength training does not “cure” autism. Autism is a neurodevelopmental difference, not a disease to eliminate. The benefits are usually about:

improving quality of life
supporting regulation
building physical competence
reducing stress and anxiety
increasing independence

Also, not every autistic person enjoys or benefits from the same kind of exercise. Sensory sensitivities, coordination challenges, hypermobility, fatigue, or interoception differences can affect what works best.

Helpful approaches

Programs tend to work better when they are:

predictable
low-pressure
gradually progressive
sensory-considerate
interest-based

Many autistic people do well with:

clear routines
visual demonstrations
fewer verbal instructions
quieter environments
consistent scheduling

PRO Tip: Starting with simple compound movements and short sessions is often more sustainable than intense programs.

If you know of anyone whom would benefit from starting such a program please reach out and I will provide more information

Makes the work so fulfilling when you get messages like this from a client

Introduction to my alter ego

Psychiatrist Dr. Daniel Amen claims that people who play racket sports (e.g. table tennis, pickleball, tennis) live longer than everybody else.

Sports involving hand-eye coordination develop the cerebellum, often referred to as the “little brain”.

The cerebellum is located in the back bottom part of the brain and although it occupies only 10% of the brain’s total volume, it contains roughly half of the brain’s total number of neurons.

Activation of the cerebellum activates the rest of the brain.

Credits ~
Pongfinity (YouTube)

Disclaimer: We are not offering health advice on this page. Content is for informational purposes only. Please consult with relevant medical professional before applying any material contained.

Exercise is known to boost happiness, not just through endorphins but also through molecules called myokines. These substances, released when muscles contract during exercise, can cross into the brain and enhance neuronal function, potentially improving mood and brain health. Researchers believe myokines like irisin and hydroxybutyrate could play a role in mediating the positive effects of exercise, potentially acting as antidepressants and enhancing resilience to stress.

This emerging understanding has led to them being dubbed "hope molecules," suggesting they could offer new pathways for improving mental wellbeing through physical activity.

Doing cardio alone leads to a small amount of muscle loss. Muscle is what is you need to keep your metabolism high as you lose weight and looks lean & muscular rather than skinny after a diet. That's why a combination of cardio and resistance training is best!

Try our one on one personal circuit training sessions in Perth!

Our workouts gives you both the calorie burning efficiency of cardio as well as the muscle building benefits of lifting weights.

Here's how it done - (2-4 times per week beginner 3 sets)

1. Lighter weights, more reps (40-60% of 1RM)(15-30 reps with)
2. Work out multiple muscle groups at once
3. Take shorter breaks between exercises (15-20 seconds)

The research has shown training this way in a circuit style you will gain same amount of lean mass as a traditional strength gym session but lose significantly more body fat in half the workout duration time.

University of South Australia researchers are calling for exercise to be a mainstay approach for managing depression as a new study shows that physical activity is 1.5 times more effective than counselling or the leading medications.

Published in the British Journal of Sports Medicine, the review is the most comprehensive to date, encompassing 97 reviews, 1039 trials and 128,119 participants. It shows that physical activity is extremely beneficial for improving symptoms of depression, anxiety, and distress.

Specifically, the review showed that exercise interventions that were 12 weeks or shorter were the most effective at reducing mental health symptoms, highlighting the speed at which physical activity can make a change.

The Role Protein Plays in Weight Loss Goals!

Protein requirement is 1.6g of protein daily intake per kilogram of your body weight

Benefits protein gives in terms of weight loss-

1.Makes you feel fuller for longer it’s the most satiating macronutrient
2.Protein helps preserve lean body mass during periods of caloric restriction.
3. It takes some energy to break food down, digest it, and turn it into energy. Protein has the highest “cost” of all the three macronutrients.
4. Protein is hard to store as body fat. One study found that protein is stored as body fat with roughly 66% efficiency, while carbohydrates store with 80% efficiency and fats store at 96% efficiency

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