Highlights
- Strength training benefits the brain, especially executive function.
- Studies show benefits for older adults and people with mild cognitive impairment.
- Muscles release chemicals that may support brain health.
- Strength training reduces falls, protecting against head injuries.
When people think about exercise for the brain, they usually picture walking, running, or cycling. Aerobic exercise has long been the star of brain health research. But there's growing evidence that lifting weights, using resistance bands, and other forms of strength training may be just as important for keeping your mind sharp.
Strength training isn't just about bigger muscles. It's about staying strong, independent, and capable as you age, and it turns out your brain benefits too. This article explores what research says about strength training and brain health, why it works, and how to get started safely at any age.
What Is Strength Training?
Strength training, also called resistance training, involves working your muscles against resistance to make them stronger. This can include:
- Lifting free weights like dumbbells or kettlebells
- Using weight machines at a gym
- Working with resistance bands
- Bodyweight exercises such as squats, push-ups, and lunges
- Everyday activities like carrying groceries or heavy gardening
What Research Shows
Better Executive Function
Executive functions are higher-level thinking skills that help you plan, focus, make decisions, and control impulses. In a well-known 2010 study led by Teresa Liu-Ambrose at the University of British Columbia, older women who did strength training once or twice a week for a year showed improvements in executive function compared with women who did balance and toning exercises.
Benefits for Mild Cognitive Impairment
The Australian SMART trial, published in 2014, studied older adults with mild cognitive impairment. Participants who did progressive resistance training twice a week for six months improved their overall cognitive function. Remarkably, some benefits were still present 18 months after training ended. The researchers also found that greater gains in strength were linked to greater improvements in thinking.
Protecting Brain Structure
Some studies suggest strength training may help protect the brain's structure. Research from Liu-Ambrose's group found that older women who did resistance training twice a week had less progression of white matter lesions, small areas of damage associated with cognitive decline and falls, compared with those who did less.
Muscle Strength and Brain Health
Large population studies have found that people with stronger grip strength, a simple measure of overall muscle strength, tend to have better cognitive function and a lower risk of dementia. While this doesn't prove cause and effect, it fits with the idea that muscles and brain health are connected.
How Strength Training May Help the Brain
Muscle Releases Helpful Chemicals
When muscles work, they release signaling molecules called myokines. Some of these travel to the brain and may support the growth and health of brain cells. One example is a molecule called irisin, which is being studied for its potential role in protecting memory.
Growth Factors
Resistance training may increase insulin-like growth factor 1 (IGF-1), which supports brain cell growth and connections.
Better Blood Sugar Control
Muscle is the body's biggest user of glucose. Building muscle improves insulin sensitivity and helps control blood sugar, and poor blood sugar control is linked with cognitive decline.
Lower Inflammation
Regular strength training can reduce chronic inflammation, which is thought to contribute to brain aging.
Better Sleep and Mood
Strength training has been shown to reduce symptoms of depression and anxiety and improve sleep quality, both of which support brain health.
Mental Engagement
Learning new exercises, focusing on proper form, and coordinating movements all challenge the brain, especially for beginners.
Strength Training Prevents Falls
Falls are a major cause of head injuries in older adults, and head injuries increase the risk of cognitive problems. Strength training, especially of the legs and core, along with balance exercises, significantly reduces the risk of falls. Protecting yourself from falls is another way strength training protects your brain.
Strength and Aerobic Exercise: Better Together
Aerobic exercise and strength training appear to benefit the brain in somewhat different ways. Aerobic exercise is strongly linked with improved memory and growth of the hippocampus, while strength training appears particularly good for executive function. Combining both is likely the best approach.
Health guidelines recommend that adults get at least 150 minutes of moderate aerobic activity each week and do muscle-strengthening activities on two or more days a week.
How to Get Started
Check With Your Doctor
If you have health conditions, haven't exercised in a while, or are unsure, check with your doctor before starting a new program.
Start Light
Begin with light weights, resistance bands, or bodyweight exercises. Focus on learning good form before increasing resistance.
Work the Major Muscle Groups
Aim to include exercises for your legs, hips, back, chest, shoulders, arms, and core.
Use Simple Exercises
- Sit-to-stand: stand up from a chair and sit back down slowly
- Wall push-ups: push away from a wall
- Step-ups: step up onto a low step, holding a rail if needed
- Bicep curls: with light dumbbells or water bottles
- Resistance band rows: pull a band toward your chest
- Calf raises: rise onto your toes while holding a counter
- Glute bridges: lift your hips while lying on your back
Follow a Simple Plan
Do 8 to 12 repetitions of each exercise, for one to three sets, two or three times a week. Rest at least a day between sessions for the same muscles.
Progress Gradually
When an exercise feels easy, increase the weight, resistance, or repetitions slightly. Progressive challenge is key to continued benefits.
Consider Guidance
A personal trainer, physical therapist, or group class can teach good technique and help you stay motivated. Many community centers offer strength classes for older adults.
It's Never Too Late
Research shows that people in their 70s, 80s, and even 90s can build significant strength through resistance training. Muscle responds to training at any age, and so, it seems, does the brain.
Combine With Other Brain-Healthy Habits
For the best results, pair strength training with aerobic exercise, good sleep, a healthy diet rich in protein and vegetables, social connection, and activities that challenge your mind, such as learning, reading, and brain games.
Staying Motivated
Like any habit, strength training is easiest to keep up when it's enjoyable. Train with a friend, join a class, or put on your favorite music. Keep a simple log of the weights and repetitions you complete; watching the numbers climb is very motivating. And notice the everyday wins, such as carrying shopping more easily or climbing stairs without effort.
Frequently Asked Questions
Is strength training good for memory?
Research suggests strength training particularly benefits executive function, and some studies show improvements in overall cognition, including memory.
How often should I do strength training for brain health?
Two to three sessions a week is a good goal.
Do I need a gym?
No. Bodyweight exercises, resistance bands, and household items can work well at home.
Can strength training help people with mild cognitive impairment?
Yes. Studies like the SMART trial found improvements in cognitive function in people with MCI who did resistance training.
Key Takeaways
- Strength training benefits the brain, especially executive function.
- Studies show benefits for older adults and people with mild cognitive impairment.
- Muscles release chemicals that may support brain health.
- Strength training reduces falls, protecting against head injuries.
- Combining strength and aerobic exercise offers the greatest benefits.
Building stronger muscles is a powerful way to build a stronger brain. Start with a few simple exercises this week, and enjoy feeling stronger in both body and mind.
This article provides general educational information and is not medical advice. A qualified healthcare professional can help you evaluate choices in relation to your health history, medications, and individual needs.