Health enthusiasts are generally well-versed on the physical benefits of maintaining muscle mass, but the perks for brain health often go unsung.
According to fitness expert Sam Cleaver from HOOKE Fitness, resistance training offers far more than physical strength for those aged 40 and above.
Speaking to GB News, the health and performance coach revealed that weightlifting could be "one of the smartest investments in long-term brain health" for middle-aged and older adults, adding: "Weights aren't just for building biceps or protecting your joints."
Strengthening exercises can sharpen cognitive abilities
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Growing evidence suggests that strengthening exercises can sharpen cognitive abilities, boost memory function and decelerate neurological deterioration linked to the ageing process.
Resistance training particularly enhances executive function, which encompasses all mental capabilities required for planning, concentration and multitasking.
Studies featured in the British Journal of Sports Medicine have suggested it achieves this by helping maintain crucial brain regions susceptible to deterioration with age.
The cognitive improvements become especially pronounced when resistance exercises are paired with regular aerobic activity.
This combination approach appears to offer superior protection against mental decline compared to either form of exercise alone. Naturally, memory is also enhanced in the process.
The biological mechanisms underlying these cognitive improvements involve several key factors.
Resistance exercises trigger increased production of brain-derived neurotrophic factor (BDNF), a protein essential for neural growth and adaptability. Elevated BDNF levels correlate with enhanced memory, improved concentration and slower cognitive deterioration.
Weightlifting also optimises metabolic function by improving insulin sensitivity and stabilising blood sugar levels.
Since insulin resistance can harm blood vessels and accelerate cerebral ageing, these metabolic benefits create conditions that support long-term cognitive health.
Additionally, strength training reduces inflammatory markers, including CRP and IL-6, enhancing blood circulation and fostering a healthier neural environment.
Clinical trials have documented preservation of critical brain structures, particularly the hippocampus and precuneus regions.
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Exercise offers excellent protection against mental decline
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Current UK health recommendations from the Chief Medical Officers and NHS advocate for adults to engage in muscle-strengthening activities at least twice weekly.
This guidance suggests combining resistance work with either 150-300 minutes of moderate aerobic exercise or 75-150 minutes of vigorous activity per week.
While these guidelines have historically centred on cardiovascular and skeletal benefits, emerging research increasingly recognises their significance for cognitive protection.
Sam noted that "physical activity is now being recognised not just as a fitness tool, but as a form of brain-care".