The Research Behind the Program
Five peer-reviewed studies. Real data. Honest limitations.
Study methodology
14 respondents
All 16 years old
Mixed
PSS-4 (Perceived Stress Scale, 0–16)
Google Form, July 2026
Descriptive statistics, correlations, qualitative themes
Stanford Lifestyle Medicine High School Program
The four-panel infographic
Created as part of the Stanford Lifestyle Medicine capstone. Each panel covers one piece of the story.
The Problem
40% of high schoolers report high stress. Strength training is underexplored in mental health conversations — stereotyped as aesthetic-only, assumed to require expensive equipment, and rarely discussed as a stress tool.
The Science
Three mechanisms: anxiety & mood improvement (measurable regardless of age or method), self-efficacy (strongest in beginners), and mood regulation (tension and irritability improve with consistency).
The Data
78.6% of teen respondents reported lower stress on training days. PSS-4 mean of 5.86/16 — moderate stress, normal for teens. Training ranged 2–7 days/week, 30–90 min, 3–5 star intensity.
What Works
Dose: 2–3×/week, 30–60 min, 8–12 weeks for chronic benefits (acute benefits from session 1). Consistency beats intensity. You'll feel better the same day you train.
5 sources. All peer-reviewed.
Every claim in this project is backed by published research. Here's exactly what was used and why.
Gordon, B. R., et al. (2017)
The effects of resistance exercise training on anxiety: A meta-analysis and meta-regression analysis of randomized controlled trials.
Sports Medicine, 47(12), 2521–2532.
- 16 RCTs, 922 participants
- Anxiety reduction doesn't require strength gains
- Effect consistent across all demographics and training methods
O'Connor, P. J., et al. (2010)
Mental health benefits of strength training in adults.
American Journal of Lifestyle Medicine, 4(5), 377–396.
- Self-efficacy as the primary psychological mechanism
- Mood markers improve with consistency
- Biggest mental health gains in beginners
Jansson, D., et al. (2022)
Effects of resistance and endurance training alone or combined on hormonal adaptations and cytokines in healthy children and adolescents.
Sports Medicine – Open, 8, 76.
- Adolescent-specific data
- Resting cortisol doesn't always change
- Stress relief runs through psychology, not just hormones
Ribeiro, B., et al. (2022)
The benefits of resistance training in obese adolescents: A systematic review and meta-analysis.
Sports Medicine – Open, 8, 109.
- Adolescent dosing: 2–3×/week, ~60 min, 12+ weeks effective
- Consistency matters more than intensity
- Accessible without specialized equipment
CDC (2023)
Youth Risk Behavior Survey.
Centers for Disease Control and Prevention.
- 40% of high schoolers report high stress
- Nationally representative sample
- Baseline for understanding teen stress prevalence
To learn more about Arjun, and the motivations and sources he used, read the full research write-up here.