Regardless of experience, the participants were randomly assigned to one of three groups: a 50 percent intensity, an 80 percent intensity, or the control group. The 50 percent group was asked to perform 12-20 repetitions of three sets of four exercises with a 45-75 second recovery period between sets and exercises, while the 80 percent group performed only four to eight repetitions of the same three sets, but with a longer recovery period. The research team measured state anxiety, mood states, and both systolic and diastolic blood pressure. These variables were analyzed before the onset of the weight training exercise, and at one, 20, 60, 120 and 180 minutes following. Fifty-one males and 33 females participated in the study. They were asked to refrain from ingesting any mood-altering substances (including coffee) for at least six hours prior to and for three hours after the sessions. Participants were also asked to refrain from additional physical exercise outside the test. They were not told of their specific assignment until right before the exercises were to be carried out, nor were they told of the hypothesis being tested. The resistance-training regimen consisted of bench press, leg press, torso-arm pull-down and overhead press exercises.

The results were significant enough to merit attention; indeed, new directions for further research may have been uncovered. State anxiety was significantly reduced three hours after the less intense (50 percent) session. Depression was significantly lower, reductions in anger were evident, confusion was significantly lower, and even fatigue, while markedly elevated immediately after the exercise, was reduced at the two- and three-hour marks. Also remarkable is the fact that experience with weightlifting (resistance training) did not seem to be relevant. This is in contrast to findings in previous studies involving aerobic training, where experience in technique corresponded directly to reduction in anxiety. However, the researchers did point out that in their assessment of experience, they did not ask any questions that would have revealed actual fitness level. It is possible that findings more consistent with prior research would have been evident had individual initial fitness levels been assessed.

Of course, additional examinations of the beneficial effects of variable-intensity resistance training are essential both to substantiate the findings of this research and to build on the significance it has for individual quality of life. The research team suggests that post-exercise assessments are very important to the overall findings. They also realize that differing populations might provide findings more directly relevant. Nevertheless, the importance of resistance training and exercise to a general feeling of well-being is evident from the conclusions made in this study.

"It's a mistake to think that exercise (output) without the right kind of energy intake will burn calories and reduce body weight appropriately," said Benardot. "The important thing is to be in balance, so that resting metabolism stays high enough."

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