Strength training isn’t just about building muscles; emerging research suggests it may also play a significant role in protecting and even rejuvenating the aging brain. A new study, published in GeroScience on , demonstrates that resistance exercise can lead to measurable improvements in brain health in older adults.
The international research effort, involving scientists from institutions in Chile, Denmark, Canada, Argentina, and Ireland, provides compelling evidence that weight training can counteract some of the cognitive decline associated with aging. Researchers found that engaging in strength training appeared to “rejuvenate” the brain, effectively reducing its biological age by as much as one to two years.
The study addressed a critical gap in our understanding of brain health and exercise. Previously, much of the research focused on the benefits of aerobic exercise, with less attention paid to the impact of resistance training. Existing studies often looked at isolated brain regions or were limited in duration, making it difficult to draw broad conclusions about the overall effect of strength training on cognitive function. This research aimed to measure the impact of resistance exercise on the brain over a longer period, utilizing advanced neuroimaging techniques and computational modeling.
The research team utilized “brain age” models – computational systems that estimate the biological age of the brain based on functional magnetic resonance imaging (fMRI) scans. This allowed them to assess whether strength training could effectively slow down or even reverse age-related changes in brain structure and function. The study involved analysis of data from 58 randomized controlled trials encompassing 4,349 adults aged 60 and older, examining the effects of five different exercise types on cognitive health: resistance training, aerobic exercise, high-intensity interval training, mind-body practices like Tai Chi and yoga, and hybrid routines.
The findings revealed that resistance training was the most effective at boosting overall cognitive function – including memory and attention – and improving inhibitory control, which is the ability to regulate behavior. Mind-body practices also showed promise, particularly in enhancing task-switching efficiency and working memory. Aerobic exercise demonstrated benefits for memory function specifically.
The study, conducted in Denmark, involved 309 adults aged between 62 and 70. Participants were divided into three groups: an intense resistance training group, a moderate resistance training group, and a control group that did not engage in regular exercise. Over the course of a year, those in the training groups followed supervised strength and functional training routines. Assessments, including muscle strength tests and brain scans, were conducted at the beginning of the study, after one year, and again after two years.
The results showed that only those who participated in strength training experienced a significant reduction in brain age. Specifically, the intense training group saw their brain age reduced by an average of 1.4 years after one year, and 1.85 years after two years. The moderate training group experienced a reduction of 1.39 years after one year and 2.26 years after two years. The control group showed no significant changes.
Importantly, the benefits of strength training persisted for at least a year after the training program ended. Researchers also observed improved functional connectivity in the prefrontal cortex, a brain region crucial for attention and executive control. The relationship between increased muscle strength and reduced brain age was particularly strong in the moderate-intensity training group.
“The training of resistance decelerates brain aging, according to the brain clocks, reinforcing its preventive role for brain health,” researchers stated.
While these findings are encouraging, researchers emphasize that the study population consisted of healthy older adults from Europe with relatively high socioeconomic status. Further research is needed to determine whether these results can be generalized to more diverse and vulnerable populations. The clinical significance of the observed reduction in brain age requires further investigation through longer-term follow-up studies.
However, the study provides strong support for incorporating strength training into a comprehensive strategy for maintaining brain health throughout life. As Agustín Ibáñez, director of the Latin American Brain Health Institute at the Universidad Adolfo Ibáñez in Chile, noted, just as dementia can accelerate brain aging, exercise – along with factors like sleep, creativity, and social interaction – may help to slow it down. This opens up opportunities for developing equitable public health policies that promote “brain capital.”
The study also reinforces the idea that different types of exercise train different brain skills. While aerobic exercise is well-established for its cardiovascular benefits and positive impact on memory, resistance training appears to offer unique advantages for overall brain health and cognitive function. The researchers suggest that strength training may be one of the most effective ways to protect the brain as we age.
It’s important to note that the study did not find any adverse effects associated with strength training, suggesting it is a safe and well-tolerated intervention for older adults. However, as with any exercise program, it is always advisable to consult with a healthcare professional before starting a new routine, especially if you have any underlying health conditions.
