Tuesday Tip: Strength Training and Brain Health

Tuesday Tip: Strength Training and Brain Health 🧠

We often think of crosswords, Sudoku, or ‘brain training’ apps as the best way to protect our memory as we age. But recent research suggests strength training may do more for your brain than any puzzle ever could. In a 6-month study of older adults with mild cognitive impairment (a group at high risk for dementia) participants were assigned to one of four groups: resistance training, cognitive training, both, or a control group of nothing. Resistance training alone came produced the best results.

It was a simple strength training program of lifting at around 80% of their maximum strength, 3 sets of 8 reps, 2–3 times per week, focusing on major muscle groups. After six months, those who got stronger also got sharper. Improvements were seen in memory, executive function, processing speed, and attention. MRI scans even showed growth in the posterior cingulate cortex, a brain region tied to memory and one of the first hit by Alzheimer’s. The stronger participants became, the more this area grew. Interestingly adding cognitive training to resistance training actually reduced the benefits. Strength training alone not only improved cognition but maintained those gains for at least 18 months after the study ended, without continued exercise. Brain atrophy slowed, connectivity improved, and memory held steady.

Why? Building strength boosts brain-derived neurotrophic factor (BDNF), blood flow, and growth factors in both muscle and brain. In short, your muscles talk to your brain. So if you want to protect your mind, train your body. Two to three full-body sessions a week, working hard enough to challenge yourself, may be one of the simplest, most powerful ways to keep your brain resilient. Forget just training your brain, train your muscles. Your mind will thank you.

Happy Tuesday 🤗

Xx