In today’s world of constant demands, growing uncertainty, and emotional overwhelm, resilience has become more than a buzzword—it’s a required skill, especially in a phase of life where resilience can take a hit. But what really builds resilience? Is it our mindset? Our muscles? Or a blend of both? Recent research suggests it’s not just what’s happening in your mind that matters—but also what’s happening in your body.
Two compelling studies shine light on the connection between perceived stress, emotional well-being, and physical strength—revealing that resilience is as much a physical trait as it is a psychological one (1,2)
The Mental Load of Modern Life
A study by Kuck and Hogervorst found that early perimenopausal women reported significantly higher levels of stress, anxiety, and depression than women in other menopausal stages (1). Interestingly, psychological traits like self-efficacy and resilience were linked to better emotional outcomes, regardless of a woman’s age or hormonal status.
Key insight: Feeling capable (self-efficacy) and bouncing back from challenges (resilience) can buffer the emotional toll of life transitions—even more than biological changes.
Muscle Matters Too
In a separate study by Neumann et al. (2), researchers investigated whether physical fitness plays a role in stress resilience. They found that muscular fitness (measured by grip strength and jump performance), along with self-perceived fitness, predicted greater resilience over time. Most notably, this connection was partly mediated by self-efficacy.
Key insight: Physical strength reinforces psychological resilience by strengthening our belief in our ability to cope.
The Mind-Body Resilience Loop
Together, these studies reveal a compelling feedback loop:
▪ Higher self-efficacy improves emotional resilience.
▪ Muscular fitness boosts self-efficacy.
▪ Greater resilience helps us handle stress more effectively protecting both our mental health and
cognitive function.
Whether it’s the stress of life transitions (like menopause) or everyday challenges, building resilience
requires a whole-person approach: training the mind to believe and the body to support.
Building Real-Life Resilience
Here are some practical ways to build mind-body resilience:
Train your mind:
▪ Practice mindfulness or meditation
▪ Use cognitive behavioral tools (like journaling or reframing thoughts)
▪ Set small, achievable goals to boost self-efficacy
Train your body:
▪ Incorporate strength training 2–3 times per week
▪ Focus on how exercise makes you feel, not just how you look
▪ Track your progress and celebrate small wins to build confidence
Resilience Is a Skill You Can Build
Resilience isn’t just about "toughing it out." It’s about developing the capacity to adapt, cope, and thrive—even when life gets hard. By combining psychological tools with physical strength, you can build a more resilient version of yourself—mentally, emotionally, and physically.
Article written by:
Dr. Kandis Lock, ND
Dr. Kandis Lock, ND, is a dedicated Naturopathic Doctor with a passion for women's health, specializing in perimenopause and menopause. With a holistic approach that combines bio-identical hormones and natural therapies, Dr. Lock empowers women through personalized care that addresses their unique needs. Her commitment to women’s well-being extends through her own practice and her ongoing support of the members and patients at sanoMidLife, where she is dedicated to providing comprehensive, compassionate care.
References
1. 1.Kuck Ming Jun , Hogervorst Eef. Stress, depression, and anxiety: psychological complaints
across menopausal stages. Frontiers in Psychiatry. Volume 15 - 2024.
2. Neumann RJ, Ahrens KF, Kollmann B, Goldbach N, Chmitorz A, Weichert D, Fiebach CJ, Wessa M,
Kalisch R, Lieb K, Tüscher O, Plichta MM, Reif A, Matura S. The impact of physical fitness on
resilience to modern life stress and the mediating role of general self-efficacy. Eur Arch
Psychiatry Clin Neurosci. 2022 Jun;272(4):679-692. doi: 10.1007/s00406-021-01338-9. Epub
2021 Oct 7.
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