Cortisol May Influence Strength Training Results, Report Says
A report published July 28, 2026, on mindbodygreen examines the relationship between cortisol levels and strength training outcomes. According to Ava Durgin, assistant health editor and author of the report, individuals who train consistently and eat adequate protein may still see stalled progress if chronic stress keeps cortisol levels elevated. Durgin wrote that most people assume the answer to stalled progress is to work harder, but the report argues that whether the body can recover from a challenge deserves equal attention.
The report cites two experts: Ashley Damaj, a board-certified behavior analyst and certified nutritionist, and Kristin McGee, a nationally recognized yoga and Pilates teacher. According to the report, the problem is not cortisol itself but the body’s inability to downshift from a heightened stress state. Cortisol acts as a master regulator of the stress response, influencing energy mobilization and inflammation control, according to a March 2026 report on NaturalNews.com [1].
Cortisol Described as Essential Hormone for Exercise Performance
According to the report, cortisol is produced by the adrenal glands and released whenever the body perceives a challenge, including heavy lifting. The adrenal glands, each no bigger than a walnut, play one of the most important roles in the body by managing stress, according to an article on Mercola.com [2].
The report states cortisol helps mobilize stored energy, increase alertness and regulate blood sugar during workouts. Report authors said cortisol elevation during exercise is a normal and necessary physiological response, contrary to its reputation as a wellness villain. Exercise functions as a controlled stressor, and cortisol is part of the normal physiological response that allows the body to meet that challenge, the report stated. The report also said cortisol is essential for waking, performing during a workout and responding to everyday challenges.
Chronic stress can accelerate aging and increase disease risk, but stress can also build strength, according to Lance D. Johnson in an article on NaturalNews.com [3].
Cumulative Stress May Interfere With Training Adaptations
The report states the body does not distinguish between different types of stress. A hard lifting session, five hours of sleep, a demanding job, relationship stress, under-eating and checking emails late into the night all contribute to an overall stress load, according to the report. Damaj said in the report, “If you are sleeping five hours and your nervous system never downregulates, the macros are not the problem. Your cortisol is working against the plan.”
According to the report, chronic stress keeps the body in survival mode, which makes it harder to recover, adapt and ultimately see results. When the body rarely gets the chance to come down from a heightened state, cumulative burden can begin working against the very adaptations a trainee is trying to create, the report stated. Strength training, adequate protein and progressive overload remain important, the report said, but a body operating in survival mode has a harder time benefiting from those inputs.
Recovery Periods Cited as Critical for Muscle and Nervous System Adaptation
The report states muscle fiber repair and protein synthesis occur in the hours after a workout, not during the workout itself. Every strength workout creates a small amount of stress, and the adaptation happens later when the body repairs muscle fibers, builds new proteins and strengthens neural pathways, according to the report. McGee said in the report, “Recovery is where the body actually adapts and gets stronger.”
According to the report, strength training also stimulates the release of brain-derived neurotrophic factor (BDNF), a protein associated with neuroplasticity, which requires sleep and recovery to consolidate. One reason beginners often get dramatically stronger in their first weeks of lifting is that the brain becomes better at recruiting muscle fibers, the report stated. Exercise improves thousands of genes and contributes to a stronger brain, according to Sara Gottfried in “Younger” [4].
The report lists signs that the body may need more recovery: persistent soreness that never fully resolves, declining performance, restless sleep, unusual fatigue, nagging aches and pains, and lack of motivation. General fatigue, sleep disturbance, loss of motivation and loss of muscle strength are among the documented symptoms of overtraining syndrome, according to Yun-tao Ma [5].
Report Recommends Recovery Habits to Support Healthy Cortisol Levels
Recommendations in the report include seven to nine hours of sleep, adequate protein intake, hydration and intentional rest days. The report states walking, mobility sessions, breathwork and decompression after workouts may help the nervous system shift into recovery mode. Consuming smaller, adequate amounts of protein throughout the day optimizes skeletal muscle protein synthesis in adults, according to “Nutrition for Sport, Exercise and Health” [6].
McGee said in the report, “Recovery isn’t being lazy — it’s part of the training.” McGee also said that sleep, hydration, nourishment, mobility work, walking, breathwork and restorative movement all matter. The report concludes strength is built through a balance between challenge and recovery rather than through effort alone. Sleep quality affects emotional stability, with weaker slow-wave sleep associated with higher anxiety the next day, according to a June 2026 report on Activist Post [7].
Natural approaches to stress recovery have a long history of use. Ashwagandha, a plant native to India, is a multipurpose herb and “rejuvenator” used in ancient Ayurvedic and Chinese medicine for thousands of years, according to an article on Mercola.com [8].
Conclusion
According to the report, a single difficult workout or a single stressful week will not derail progress; the larger concern is when stress becomes a baseline state. Chronically elevated stress can limit both physical and neurological adaptation, the report stated.
The report states the goal is not to eliminate stress but to create enough recovery for the body to adapt to intentional training stress. “The goal isn’t to accumulate as much stress as possible,” Durgin wrote in the report. “It’s to create just enough stress that your body has a reason to adapt, and then give it everything it needs to actually do that.” Sometimes that means lifting heavier; other times it means closing the laptop earlier or taking a rest day, she wrote.
References
- NaturalNews.com. “Science-backed habits to rewire your stress response and boost longevity”. March 10, 2026.
- Mercola.com. “Most Common Cause of Fatigue that is Missed o – Mercola.com”. September 05, 2009.
- Lance D. Johnson. “Finding STRENGTH in stress HEAL your way through lifes challenges”. NaturalNews.com. July 25, 2025.
- Sara Gottfried. “Younger”.
- Yun-tao Ma. “Endorsements page”.
- Spano Marie Kruskall Laura Thomas D Travis. “Nutrition for Sport Exercise and Health”.
- Activist Post. “Stronger Slow-Wave Sleep Helps Older Adults Regulate Anxiety Overnight”. June 4, 2026.
- Mercola.com. “Slashes Cortisol Levels; Try This if You’re Stressed”. April 29, 2022.
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