Best exercises: Hyderabad-based doctor lists 4 ways lifting weights can help reverse brain ageing

Resistance training is one of the most powerful tools we have for cognitive longevity. (Picture: Pexels)

• Strength training can reverse brain ageing by up to two years
• Lifting weights boosts memory, focus, and decision-making skills
• Resistance training cuts brain inflammation, boosts neuron health

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If you have been on social media, the emphasis on strength training is ten times greater than what you may have heard before, and for all the right reasons. Not only does it help build muscle for longevity, but a Hyderabad doctor also shared in his new post on X how it helps reverse brain ageing.

Dr Sudhir Kumar, a neurologist at Apollo Hospitals, called lifting weights “brain surgery without the scalpel.” He said, “Stop thinking of the gym as just a place to build biceps. New science confirms: Resistance training is one of the most powerful tools we have for cognitive longevity. If you are not lifting, your brain is ageing faster than it needs to.”

Dr Kumar decoded the four ways in which lifting weights help the brain. These include:

The "Reverse" Ageing Clock

The neurologist highlighted a randomised trial that found that regular strength training can lower brain age by as much as two years. While others may be slowing down, if you lift weights, you are reshaping your brain to remain sharper and younger.

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Cognitive "Overclocking"

Dr Kumar also mentioned systematic reviews showing that resistance training helps improve executive function, which means better planning and sharper decision-making. Additionally, it improves working memory, enabling you to hold and process more information. It also increases attention span.

Lifting Weights is Brain Surgery (Without the Scalpel) Stop thinking of the gym as just a place to build biceps. ✅New science confirms: Resistance training is one of the most powerful tools we have for cognitive longevity. If you are not lifting, your brain is aging faster than… pic.twitter.com/h1AQzaEWKS

— Dr Sudhir Kumar MD DM (@hyderabaddoctor) February 25, 2026

Fertiliser for Your Neurons

The neurologist said, “Lifting triggers the release of BDNF (Brain-Derived Neurotrophic Factor) and IGF-1. Think of these as "Miracle-Gro" for your brain. They support cell survival, neuroplasticity, and the integrity of your white matter.”

The Anti-Inflammatory Shield

Chronic inflammation in the brain quietly erodes cognitive function over time. “Resistance exercise triggers biochemical shifts that dampen inflammation, protecting you from age-related decline and ‘brain fog.’”

However, Dr Kumar clarified that you don’t have to overexert yourself. All you need are two to three sessions per week, focusing on compound moves like squats, deadlifts, rows, presses, and more. He emphasised the need for progressive training for it to remain challenging.

Also read: Woman slips into same dress after losing 45 kilos, the difference is shocking

FAQs on importance of lifting weights

Q. Why is lifting weights important?

Lifting weights helps build muscle strength, improve bone density, boost metabolism, and support overall physical function.

Q. Does weight training help with weight loss?

Yes. It increases muscle mass, which raises resting metabolic rate and helps the body burn more calories even at rest.

Q. Is lifting weights good for heart health?

Strength training can improve blood pressure, cholesterol levels, and overall cardiovascular health when combined with aerobic exercise.

Q. Can lifting weights slow ageing?

Yes. It helps preserve muscle mass, improve balance, and support brain health, reducing age-related decline.

Q. Does weight training improve bone health?

Absolutely. It stimulates bone formation and can help prevent conditions like Osteoporosis.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.