New research suggests that strength training may be a powerful sleep aid.
The older we get, the worse we sleep, note the authors of a sweeping 2025 systematic review of insomnia sufferers age 60 and older. Almost half of all seniors complain of sleepiness, and up to 20 percent experience insomnia.
Evidence links sleeplessness to depression, anxiety, and other mental health concerns; metabolic syndrome, hypertension, and heart disease; and cognitive decline and other issues.
Past studies have found that exercise can help older adults overcome insomnia. But the authors of the 2025 review sought the most effective type of movement. They analyzed strength training; aerobic and endurance activities, such as cycling, dancing, running, swimming, and gardening; and combination exercises like Pilates and tai chi that mix aerobic, strength, balance, and flexibility work.
They concluded that while all forms of exercise helped improve sleep quality, resistance training stood out as the most effective.
The authors did note that further study is needed because exercise routines were not necessarily comparable or consistent across all studies.
This article originally appeared as “Strength Train for Better Sleep” in the November/December 2025 issue of Experience Life.
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