As people age, sleeping problems become more common, often affecting mood, memory, and overall health. A recent study found that resistance training improves sleep in older adults better than other forms of exercise.

Researchers analyzed 25 clinical trials involving more than 2,100 people to see how different kinds of physical activity influenced sleep quality. They looked specifically at the Pittsburgh Sleep Quality Index, a subjective measure of a person’s sleep quality. The studies compared people who exercised to those who adhered to their usual routines, received health education, or did no physical activity at all.

Strength training was the most effective approach for improving sleep scores, followed by aerobic activity and then a combination of both. People who engaged in strength exercises were more likely to report better sleep, with the strongest improvement observed across all comparisons. Aerobic activity also helped but wasn’t as effective, and combined exercise had a more modest benefit.

These findings suggest that resistance training does more than build muscle—it also improves sleep. Resistance training builds bone, too, a critical component of aging well. Learn more in this clip featuring Dr. Brad Schoenfeld.