When it comes to protecting your brain as you age, you might be surprised to learn that lifting weights could offer more benefits than long cardio sessions.
Yes, resistance training (strength training) is now being recognised not just for building muscle and bone density, but also for sharpening the mind and preserving brain function, especially as we age.
Why Brain Health Matters After 40
As we age, our brain naturally experiences a decline in volume and function. This can lead to slower thinking, memory lapses, and even increased risk of diseases like Alzheimer’s and dementia. But the good news? Exercise has a powerful protective effect, and not all exercise is created equal.
The Brain-Boosting Power of Resistance Training
Studies now show that resistance training improves brain health in several key ways:
- Increases BDNF (Brain-Derived Neurotrophic Factor)
- BDNF is a protein that promotes the growth and survival of neurons. Strength training boosts BDNF more effectively than cardio, helping the brain adapt and repair itself.
- Improves Executive Function
- Resistance training enhances the brain’s ability to plan, focus, and multitask—critical skills that tend to decline with age.
- Reduces Inflammation
- Chronic inflammation is a major contributor to cognitive decline. Lifting weights lowers inflammatory markers in the body, helping to protect the brain.
- Boosts Mood & Reduces Anxiety
- Regular strength training supports mental health by reducing cortisol and increasing endorphins—your brain’s natural feel-good chemicals.
Cardio Is Still Great—But It’s Not Enough
While cardio training is excellent for heart health, endurance, and fat loss, it doesn’t stimulate the same neurological benefits as resistance training. Walking or jogging may help improve your mood, but lifting weights can strengthen your brain.
What Does This Mean for You?
If you’re over 40, your training plan should include at least two to three resistance training sessions per week. This can include:
- Bodyweight movements (like squats or push-ups)
- Free weights or resistance machines
- Functional movements (like loaded carries, lunges, and band exercises)
At Live Well Fitness, our expert personal trainers specialise in working with adults 40+. We focus on safe, effective strength programs that not only support longevity and mobility but now—clearly—enhance brain health, too.
Ready to Train Your Brain While You Train Your Body?
If you’re in Sydney and looking to future-proof your body and mind, our personal training programs are tailored to help you age strong, sharp, and confident.
Related blog post:
- Prevent Cognitive Decline – Benefits of Personal Training: How Exercise Improves Brain Function and Prevents Cognitive Decline
- Should people over 50 take creatine?
- Alzheimer’s Disease and Aging: How Exercise Can Help Protect Your Brain
- Is Cardio Still Important After 40?: The Best Ways to Do It
- How Much Does a Personal Trainer Cost? A Comprehensive Guide
