Fact checked by Nick Blackmer

• A growing body of research suggests that resistance training may help support and protect brain health as you age.
• Strength training appears to benefit the brain in multiple ways, including by increasing blood flow and triggering the release of hormones that support brain function.
• To potentially reap the cognitive benefits of strength training, aim for at least two sessions per week that target all major muscle groups.

Scientists have long known that exercise is good for both the body and mind. But while cardio exercises like walking or running have traditionally received the most attention for their positive impact on the brain, strength training is gaining recognition for its cognitive benefits, too.

And for good reason: A growing body of research suggests that strength training—exercises such as squats or lifting weights—may help protect and support the brain in multiple ways, from its affect on blood flow to indirectly improving related factors like stress and sleep. The best part? You probably don’t need to hit the gym for hours every day to reap the rewards.

What the Research Says About Strength Training and Brain Health

According to Teresa Liu-Ambrose, PhD, PT, director of the Aging, Mobility, and Cognitive Health Laboratory at the University of British Columbia, there’s been a “paradigm shift” in the types of exercise shown to support brain health. “What research has done is really open up the perspective that the benefits of exercise are not limited to aerobic training,” she told Health.

Liu-Ambrose’s lab has conducted several studies that have helped drive this shift. In one 2015 study, she and her colleagues found that women aged 65 to 75 who strength trained once or twice a week for 52 weeks had better executive functioning skills, with those benefits persisting for a year after the study ended. According to Liu-Ambrose, "executive function is one of the cognitive domains that seems to be quite responsive to exercise, and it’s one that actually directly impacts our functional independence."

That study also suggested that, compared to participants who did balance and toning exercises twice a week, those who strength trained twice weekly showed improvements in memory and strength, as well as less atrophy of the white matter in the brain.

The idea that strength training may influence the brain was further supported by a 2023 meta-analysis, which found that those types of exercises significantly increased levels of IGF-1—a hormone linked to brain cell growth and repair—in middle-aged and older adults, particularly when performed about three times per week.

While these studies focused on cognitively healthy adults, some research suggests that strength training may also benefit people with cognitive impairment.

Why Strength Training May Support Brain Health

When it comes to why strength training can benefit the brain, there’s not just one answer. “There are multi-pathways,” Liu-Ambrose said.

One area of particular interest to researchers is the role of hormones called myokines, which Liu-Ambrose said are released during exercise. “They travel—they can reach the brain and then do really good stuff there, including promoting new neuronal cells and promoting neuronal cell survival.”

Myokines, she said, can also protect against inflammation in the brain. That’s important because inflammation can speed up damage to neurons, potentially contributing to cognitive impairment and neurodegenerative diseases like Alzheimer’s or vascular dementia.

In the short term, exercise increases blood flow to the brain, which can provide a quick cognitive boost, Liu-Ambrose said. 

Strength training—like all exercise—may also influence brain health indirectly by helping to protect against conditions like high blood pressure and type two diabetes, both of which can harm blood vessels and increase the risk for dementia over time. Exercise in general can boost mood, improve sleep, and reduce stress levels, all of which may positively affect the brain.

You Don’t Need Heavy Weights to Benefit

There are no set guidelines on how heavy your weights should be or how many repetitions you need to do to see brain benefits from strength training.

However, participants in Liu-Ambrose’s 2015 study were instructed to complete two sets of six to eight reps, a routine that was intentionally designed to be challenging. The effort level is what matters most when considering whether strength training might offer advantages for the brain, she said.

The sweet spot, she added, is when the exercise feels difficult but not so hard that form starts to break down.

How Much Strength Training Do Experts Recommend?

The American College of Sports Medicine recommends at least two strength training sessions per week that target all major muscle groups.

That frequency also appears to be beneficial for brain health, according to Liu-Ambrose. While participants in her lab’s research did see some cognitive benefit from once-weekly sessions, people in that lower-frequency group also experienced more soreness or pain, which can affect consistency. “It’s a little bit of the weekend warrior effect,” she said.

The bulk of a strength training program should include compound exercises, which target multiple joints or large muscle groups, such as squats, lunges, and rows.

Just remember to continuously evolve your routine so your muscles stay challenged, Liu-Ambrose advised. Check in every four to six weeks to assess whether you need heavier weights or additional repetitions.

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Kristina Dawson