Strength Train for Your Brain

Dementia, the progressive loss of brain functions like memory and and judgment, affects affects 47 million people worldwide and is projected to impact a staggering 150 million by 2050.

Alzheimer’s disease, a progressive brain deterioriation that is the most common cause of dementia, currently affects 6 million people— two-thirds of whom are women.

You’ve probably already heard that healthy nutrition and exercise can reduce your risk of essentially every chronic and age-related condition, including dementia and Alzheimer’s.

Ultimately, there’s no wrong way to be active if you want to reduce your risk of dementia. While studies show that more exercise provides greater benefits, even being lightly active with household chores and walking significantly reduces your risk compared to being sedentary.

But what does exercise for brain health really look like? Science is still investigating the optimal exercise program for brain health, but the body of research is rapidly growing.

Historically, research in this area has focused on cardiovascular (aerobic) exercise like walking, running, biking and swimming. Studies show that consistent moderate and high intensity cardio improves cognitive function and reduces the risk of developing cognitive impairments later in life.

While strength training is a well-established recommendation for bone health, metabolic health, mental health and preventing falls, its role in brain health has been less well-studied. However, newer research about the role of strength training in dementia prevention is consistently promising.

The Study of Mental Activity and Resistance Training (SMART)

The SMART trial (2020) is an example of this exciting and growing body of work. The trial investigated the effect of strength training on memory and cognition in people with Mild Cognitive Impairment (MCI), a condition that has a one in ten chance of progressing to Alzheimer’s disease.

The study separated 100 people with MCI into groups performing high intensity strength training or a control program of seated gentle movements and stretching.

These groups were studied with cognitive assessments and brain MRIs at three time points: at baseline, after six months of training, and again 18 months after starting.

Strength training protects brain health

The participants who did high intensity strength training showed lasting improvements in cognitive function compared to the group that did not. More surprisingly, important brain structures of people in the strength training group were protected from the shrinkage that is known to lead to Alzheimer’s.

The benefits also extended beyond brain structures—the brain’s functional connections also changed. Even after training ended, the connection between two critical brain regions—the hippocampus and the posterior cingulate—remained strong.

This suggests that the benefits of resistance exercise aren’t just about physical changes but also how different parts of the brain work together.

Looking Ahead

One of the study’s authors, Professor Michael Valenzuela from the Sydney Medical School in the Faculty of Medicine and Health, summed up the study’s powerful findings:

“This is the first time any intervention, medical or lifestyle, has been able to slow and even halt degeneration in brain areas particularly vulnerable to Alzheimer’s disease over such a long time.

Given this was also linked to protection from cognitive decline, the message is clear: resistance exercise needs to become a standard part of dementia risk-reduction strategies.”

Train Like the SMART Trial

Train like the study’s participants by following their program:

• Two to three days per week for a total of about 90 minutes per session
• Five to six exercises using weight machines to target major upper and lower body muscle groups (chest press, leg press, seated row, knee extension, and more)
• Three sets of eight repetitions for each exercise with a few minutes rest between sets
• You should feel very fatigued by the eighth repetition—progress weight as needed to keep the intensity high.

This type of high-intensity programming is also the gold standard for maintaining and building bone density and muscle mass. Challenging your body with heavier weights is all you need to reap all of these benefits.

It’s never too late to start strength training. If you’re brand new or haven’t strength trained in a while, start with lower intensity and gradually work up.

Check out the trainwithjoan Instagram account for a reminder that you can train hard at any age. In her 70’s, Joan went from being overweight with serious chronic health issues to an Instagram star for her training outcomes and regime. Joan provides serious inspiration to all of us who want to be healthier, stronger and more active as we age!