Strength Training & Your Brain
Whether Alzheimer’s runs in your family or you just really want to stay on your crossword puzzle game, weight training should be a part of your routine. Want to learn more in a 1:1 coaching session? Book your free call.
Research consistently shows that strength training is not just about building muscle and increasing lean body mass. It’s a powerful tool for improving brain health. From enhancing memory to reducing the risk of Alzheimer’s, resistance training can make a significant difference in cognitive function for people of all ages. Studies demonstrate that regular weight training improves skills like memory recall, focus, and problem-solving, and even slows cognitive decline in individuals with early signs of dementia.
Here are 4 ways strength training supports cognitive function, plus 3 quick tips to get started today.
1. Improves Memory & Learning
Resistance training enhances the release of brain-derived neurotrophic factor (BDNF), a protein that supports learning and memory. A study published in JAMA Internal Medicine found that regular strength training improved verbal memory and recall in older adults, showing that this type of exercise directly supports better cognitive function over time.
2. Slows the Onset of Alzheimer’s & Dementia
Strength training reduces chronic inflammation, which is closely linked to neurodegenerative diseases like Alzheimer’s. Research from Frontiers in Psychology indicates that resistance training can slow the deterioration of brain cells and improve cognitive resilience, making it a powerful preventive measure against age-related diseases.
3. Enhances Decision-Making & Problem-Solving
By increasing blood flow to the brain, resistance exercises provide essential oxygen and nutrients needed for optimal brain performance. A study in the European Review of Aging and Physical Activity found that older adults who engaged in strength training showed significant improvements in executive functions, including decision-making and problem-solving.
4. Protects Against Age-Related Cognitive Decline
Hormones like insulin-like growth factor 1 (IGF-1), released during strength training, play a key role in neuroplasticity—the brain’s ability to adapt and form new connections. These hormonal benefits help combat the natural decline in brain function associated with aging, allowing for better mental agility and memory retention.
Want to get started today?
By incorporating resistance training into your routine, you’re actively improving memory, focus, and mental clarity while reducing the risk of Alzheimer’s and other cognitive disorders. And it’s actually a lot simpler than it sounds. Here’s a few quick tips.
You don’t need a ton of time: Two sessions a week is enough to improve cognitive function, especially when done consistently over a longer period.
Focus on major muscle groups: Ensure your workouts target all major muscle groups to maximize the cognitive benefits.
Intensity matters: Use a dumbbell, plate, or resistance band that challenges your muscles and causes fatigue within the desired rep range. Rep ranges vary by exercise and could be as few as 5 reps for some movements. If you can do more than 12-15 reps of any exercise, it’s time to up the weight.
Find support: Want a strength & nutrition plan custom built for your body, your goals, and your schedule? Explore our plans & book a free call.
