The Greek Ideal of Arete: How Lifting Weights Helped Me Combat Depression, Anxiety, and Build Confidence

In ancient Athens, few figures were as promising, yet as tragically flawed, as Alcibiades. A student of Socrates, Alcibiades was blessed with great physical beauty, sharp intellect, and undeniable charisma. He had all the tools to become a legendary leader, but his downfall stemmed from his inability to balance his gifts. His excessive ambition, unchecked by the moral and intellectual discipline Socrates urged him to cultivate, led him to betray Athens multiple times, eventually dying in disgrace.

Socrates tried to guide Alcibiades toward the Greek ideal of arete—excellence in all aspects of life, which requires harmony between mind and body. Socrates saw in Alcibiades the danger of relying too heavily on physical charm and talent without cultivating wisdom and self-restraint. Alcibiades, however, ignored this balance, becoming a tragic example of brilliance undone by imbalance.

Alcibiades' story resonates with me because, while I didn’t share his physical gifts, I, too, focused solely on my intellect while neglecting my body. I grew up surrounded by stories of athletic prowess—my father took great pride in his college basketball days, and my grandfather often recounted his achievements in college wrestling. Their stories were filled with glory, strength, and success. In comparison, my early introduction to sports was a source of anxiety and insecurity. It wasn’t until much later that I realized how crucial the balance between mind and body is—and how weightlifting became essential for me in combating depression and anxiety.

Early Struggles with Sports and Confidence

When I was younger, my parents insisted that I join a basketball league. From the very start, I felt like I didn’t belong. I wasn’t athletic or coordinated, and I was always picked last. Every practice, every game, felt like a public reminder of what I couldn’t do. I spent most of my time on the bench, and when I did get to play, I was met with mockery or indifference from teammates. It was humiliating.

This experience not only shattered my confidence but also contributed to growing feelings of anxiety and depression that I would struggle with for years. While my father and grandfather reveled in their memories of athletic achievement, I felt disconnected from their legacy. This pressure only deepened my feelings of inadequacy. As a child and adolescent, I retreated into academics where I felt more in control, but my struggles with anxiety and depression followed me into adulthood.

I’ve lived with clinical depression and anxiety for a long time, and they aren’t easy battles to fight. There were times when the weight of both conditions made even the smallest tasks feel insurmountable. It wasn’t until I found weightlifting that I began to find a way to manage those struggles.

Weightlifting: A Path to Mental Clarity and Stability

When I first started lifting weights, it was out of desperation. I needed something—anything—to help me cope with the stress, anxiety, and depression that were dominating my life. What I found was that lifting didn’t just help me physically; it became a lifeline for my mental health.

There’s strong evidence that resistance training can significantly reduce symptoms of clinical depression and anxiety by improving mood and emotional resilience (Lubans et al., 2016). Lifting weights became more than just exercise for me—it was a way to regain control of my mind, to push through the barriers that depression and anxiety had put in front of me. Every time I increased the weight, every time I hit a new goal, I felt more capable—both physically and mentally.

I’ll never forget a powerful lesson about the balance of mind and body that I learned during this time. I was applying to medical schools and needed a letter of recommendation. That’s how I ended up meeting Senator Arlen Specter, a prominent politician in my hometown of Philadelphia. Where did we meet? At the gym. Even though he was in his late 70s, he worked out regularly and took great pride in maintaining his fitness. We had our conversation and discussed the letter of recommendation while working out together. That experience left a lasting impression on me—here was a man, well into his later years, still committed to physical strength as part of his overall well-being. It was a powerful example of how important it is to maintain the balance between mind and body, no matter your age.

The Importance of Physical Health for Mental Resilience

In my own journey, lifting weights has helped me manage the emotional and mental weight of clinical depression and anxiety. But the benefits of strength training go beyond personal experience. Studies show that physical activity, particularly strength training, helps regulate hormonal imbalances, reduce stress, and increase the production of endorphins, the body's natural mood elevators (Faigenbaum et al., 2009). These benefits are especially important for children and adolescents, who are increasingly facing mental health challenges.

Weightlifting has been shown to help children and adolescents build self-esteem, manage anxiety, and combat depression by providing a healthy, structured outlet for stress (Granacher et al., 2011). Additionally, strength training helps regulate blood sugar levels, reducing the risk of type 2 diabetes, which is becoming more common in today’s youth (Davis et al., 2012).

Had I been introduced to strength training early, I believe it could have helped address the confidence and mental health issues I faced growing up. It’s why I’m passionate about teaching the next generation not just to focus on academics, but to see physical fitness as a path to mental and emotional strength.

Teaching Confidence and Balance at The Barrett School

At The Barrett School, we are deeply committed to the Greek ideal of arete—the harmonious development of mind and body. Our boot camp is designed to teach children that strength comes from discipline, focus, and consistent effort. Each muscle group can be trained in our facility, and we emphasize that physical fitness is as important as intellectual growth.

Socrates understood that a strong body supports a strong mind, and we integrate that philosophy into our curriculum. When children are taught to develop their physical abilities, they also learn valuable lessons in self-discipline, confidence, and resilience—qualities that are essential for success in academics and in life. Studies show that physical activity, particularly resistance training, can improve academic performance by enhancing cognitive function and reducing stress (Lubans et al., 2016).

At The Barrett School, we believe in the mind, body, and spirit connection, because true strength comes from developing healthy habits in all areas of life. Socratic philosophy emphasizes that balance, and weightlifting is one way we help students find it.

The Greek Ideal of Arete in Modern Life

Looking back on my own journey, I realize how much weightlifting transformed me—not just physically, but mentally and emotionally. I was once that kid who was picked last, who felt inadequate in anything physical. Through lifting weights, I found a confidence I never knew I had, and I learned the importance of balancing intellectual and physical pursuits.

The Greek ideal of arete has endured for centuries because it speaks to the essence of a fulfilling life. Excellence is not about mastering one aspect of yourself while neglecting the others—it’s about cultivating both mind and body. Socrates understood this, and it’s a lesson we teach at The Barrett School.

By teaching children to value both their intellect and their physical health, we help them build the confidence and resilience they need to succeed in all areas of life. Whether through weightlifting, academics, or personal development, the key to success—and to a fulfilling life—is balance. It’s a lesson I learned through lifting weights, and one I hope to pass on to the next generation.

---

Works Cited

Davis, C. L., et al. "Exercise improves glycemic control in children with type 2 diabetes." Medicine & Science in Sports & Exercise 44.7 (2012): 1417-1425.

Faigenbaum, A. D., et al. "Youth resistance training: Updated position statement paper from the National Strength and Conditioning Association." The Journal of Strength and Conditioning Research 23.Supplement (2009): S60-S79.

Granacher, U., et al. "Effects of resistance training in youth athletes on muscular fitness and athletic performance: a conceptual model for long-term athlete development." Frontiers in Physiology 2 (2011): 22.

Lubans, D. R., et al. "Physical activity for cognitive and mental health in youth: a systematic review of mechanisms." Pediatrics 138.3 (2016): e20161642.