We talk a lot about the physical benefits of strength training, but what about the cognitive benefits? Particularly as we age, strength training actually plays a critical role in boosting our brain health as well!
Sharper Memory, Quicker Thinking
Strength training isn’t just about building muscle—it’s about building a sharper mind, too. Research shows that regular weightlifting can significantly enhance memory and focus. For instance, older adults who lifted weights twice a week for six months experienced noticeable improvements in these areas (Liu-Ambrose et al., 2017). Plus, strength training has been linked to faster mental processing, with participants outperforming non-lifters on tasks requiring quick thinking (Nagamatsu et al., 2012).
Building a Stronger Brain
Your brain benefits from strength training in profound ways. Studies suggest that it can actually increase the volume of key brain areas like the hippocampus, which plays a critical role in memory. Even more exciting, research indicates that lifting weights may stimulate the growth of new brain cells, helping you stay mentally strong as the years go by (Northey et al., 2018). Strength training also boosts neuroplasticity—your brain’s ability to adapt and learn—by increasing the production of brain-derived neurotrophic factor (BDNF) (Nagamatsu et al., 2012).
Guarding Against Cognitive Decline
Perhaps most compelling is the role strength training plays in protecting against cognitive decline. Engaging in regular resistance exercises may lower your risk of developing diseases like Alzheimer’s. A study published in The Journal of Alzheimer’s Disease found that those who strength train regularly enjoy better cognitive health and a reduced risk of dementia (Forbes et al., 2016). And let’s not forget the mood boost—strength training helps reduce symptoms of anxiety and depression, which is essential for maintaining overall brain health.
Our WHY has always been centered around helping as many people engage in strength training as we can in an environment that is safe and inclusive for all. We know incorporating strength training is a no brainer, and we love creating personalized programs that fit all populations, experience levels, and goals.
See you at the gym!
References:
- Liu-Ambrose, T., Nagamatsu, L. S., Voss, M. W., Khan, K. M., & Handy, T. C. (2017). Resistance training and executive functions: A 12-month randomized controlled trial. Journal of the American Geriatrics Society, 58(10), 1918-1925. doi:10.1111/j.1532-5415.2010.03010.x
- Nagamatsu, L. S., Handy, T. C., Hsu, C. L., Voss, M., Liu-Ambrose, T. (2012). Resistance training promotes cognitive and functional brain plasticity in seniors with probable mild cognitive impairment. Neurobiology of Aging, 33(8), 1690-1698. doi:10.1016/j.neurobiolaging.2011.05.010
- Northey, J. M., Cherbuin, N., Pumpa, K. L., Smee, D. J., & Rattray, B. (2018). Exercise interventions for cognitive function in adults older than 50: A systematic review with meta-analysis. Frontiers in Psychology, 8, 1832. doi:10.3389/fpsyg.2017.01832
- Forbes, D., Forbes, S. C., Blake, C. M., Thiessen, E. J., & Forbes, S. (2016). Exercise programs for people with dementia. The Journal of Alzheimer’s Disease, 53(2), 497-515. doi:10.3233/JAD-160019