Make weight training a priority as you age to improve brain health, suggests study 

Ageing brings along a host of health challenges, cognitive decline is one of the major growing concerns, especially for those diagnosed with Mild Cognitive Impairment (MCI). MCI causes noticeable changes in memory and thinking skills while still maintaining daily functionality.

Unfortunately, people with MCI face a heightened risk of developing dementia. While there is no cure, research suggests that positive lifestyle changes, particularly physical exercise, can play a vital role in slowing cognitive decline. A recent study featured in the journal GeroScience, focuses on the positive impact of strength exercises on cognitive health as you age.

According to the article, the researchers at the State University of Campinas (UNICAMP) in São Paulo, Brazil, have discovered another key advantage of resistance training; it helps protect the brains of older adults from dementia.

Also read | A beginner’s guide to weight training

Here’s what the study reveals about resistance training and brain health:

• Resistance training may help protect memory: A 24-week study involving 44 older adults with Mild Cognitive Impairment (MCI) split participants into two groups: one practiced resistance training, while the other did not. Brain scans and cognitive tests before and after the study showed striking results.

Those who did not do resistance training experienced a reduction in gray matter volume in key brain areas like the hippocampus and precuneus, regions vital for memory and spatial processing.
Meanwhile, those who engaged in resistance training showed no significant shrinkage in these areas, suggesting that strength training helps protect the brain from atrophy.

• It can improve verbal memory: Participants who engaged in resistance training demonstrated better verbal episodic memory, which is often one of the first functions affected in cognitive decline.

• It supports brain structure beyond gray matter: The benefits of strength training extend beyond preserving gray matter. White matter, which helps different brain regions communicate, also showed improvements.

Also read | Exercise tips: 7 science-backed benefits of strength training

Participants in the resistance training group experienced better white matter structure, particularly in the corpus callosum, which connects the brain's left and right hemispheres. They also showed reduced markers of degeneration, indicating that strength training may help slow down the natural decline of brain connections.

• Strength training could offer neuroprotection: Resistance training improved key white matter pathways linked to memory and processing speed. This suggests that strength training could delay or prevent cognitive decline in people at risk for dementia.

• Long-term training matters: Previous studies on exercise and brain health focused more on aerobic activities, and some showed no major changes after just four months. This research highlights that a longer resistance training period (24 weeks) may be necessary to see real brain benefits.

• Resistance training is a simple way to maintain cognitive health: Regular strength training—just 30 to 45 minutes, two to three times a week—may be a powerful tool to slow cognitive decline and preserve memory. Whether it’s lifting weights, using resistance bands, or bodyweight exercises, staying consistent can support long-term brain health and independence.

• Limitations and future research: While resistance training clearly benefits cognition, factors like age, education, and social interactions may have influenced the results. Future studies should explore how different exercise intensities and durations, as well as a combination of exercise types, can further improve brain health.

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.