Can Lifting Weights Help With Migraine, Fatigue & Low Mood?
Short answer: yes - done right, strength training can be a powerful ally for people with migraine, and it’s one of the most reliable ways to lift energy and mood.
Why strength training helps migraine
Exercise has long been recommended for migraine prevention. A classic randomised trial found structured exercise performed as well as relaxation training and even matched a common preventive medication (topiramate) for reducing migraine frequency. PMC
More recently, a review comparing exercise types reported that strength training showed the largest average reduction in migraine burden, edging out high-intensity aerobic work. The authors still call for better-quality trials, but the signal is promising. PMC
Aerobic exercise also helps (moderate-quality evidence for fewer monthly migraine days), so the winning recipe for many people is a mix of lifting + steady cardio. BioMed Central
A note on neck-only routines: isolated neck resistance work hasn’t consistently reduced migraine frequency - helpful for posture and comfort, but not a standalone fix. BioMed Central
Fatigue and mood: where lifting really shines
On tired, foggy days, weights can feel like the last thing you need - but they’re often the antidote. A large meta-analysis of 33 randomised trials showed resistance training significantly reduces depressive symptoms across ages and health statuses. Translation: you don’t need to “go heavy” or “get fit first” to feel the mood benefits. PMCJAMA Network
A simple migraine-friendly strength plan
Goal: 2–3 sessions/week, ~30–45 minutes.
Intensity: Light-to-moderate (leave 2–3 reps “in the tank”).
Tempo & breath: Smooth reps, exhale on effort.
Environment: Cool room, steady blood sugar, stay hydrated.
Session outline (example):
Warm-up: 5-8 min easy cycle/row + gentle neck/shoulder mobility.
Circuit (2-3 rounds):
Goblet squat or leg press – 8-12 reps
Dumbbell bench or push-ups – 8-12 reps
One-arm row – 8-12 reps/side
Hip hinge (Romanian deadlift) – 8-12 reps
Pallof press or dead-bug – 8-12 reps
Rest 60-90s between moves; stop at the first sign of prodrome or head pain.
Optional finisher: 10-15 min easy-moderate cardio (bike/walk). Pairing strength with aerobic work supports migraine control. BioMed Central
Real-world pacing tips
Start tiny, progress slowly. Even 1-2 sets/session beats zero; build by ~5-10%/week.
Keep a trigger log. Note sleep, stress, hydration, and if a session preceded symptoms.
Have a “Plan B.” On wobbly days, switch to a mobility stroll or light band workout - consistency matters more than intensity.
Bottom line
The evidence base isn’t perfect, but it increasingly suggests strength training (ideally combined with aerobic exercise) can reduce migraine burden, while reliably improving fatigue and mood - a powerful trio for busy, high-stress lives. PMC+1BioMed Central
Key references: Varkey et al., Cephalalgia (2011); Woldeamanuel et al., review (2022); Lemmens et al., systematic review (2019); Gordon et al., JAMA Psychiatry (2018); La Touche et al., evidence review (2023). PMC+2PMC+2BioMed Central+1
