Movement
Stay Sharp and Strong: How Strength Training Boosts Brain Health in Aging Adults
As we age, it’s common to shift from intense workouts to more gentle activities, like walking. However, recent studies suggest that maintaining strength training in your routine can offer significant benefits for both your muscles and brain health as you get older. Contrary to popular belief, engaging in strength training doesn’t necessarily lead to increased muscle damage for older adults compared to their younger counterparts, and it may even help protect against cognitive decline.
A recent review published in the Journal of Aging and Physical Activity analyzed muscle damage post-weight training in individuals aged 35 and older versus those aged 18 to 25. The data, drawn from 36 studies, revealed that older adults experience less muscle soreness following exercise. Specifically, there was a 34% reduction in soreness after 48 hours and a 62% reduction after 72 hours, compared to younger adults.
The study also found that older adults had 28% lower levels of creatine kinase, an indicator of muscle damage, 24 hours post-exercise. Lawrence Hayes, PhD, a senior author of the study, emphasized, “These findings are significant because they challenge the widespread belief that aging muscles recover more slowly or are more prone to exercise-induced damage.”
Hayes further encourages older adults to embrace regular physical activity, stating, “This means exercise has no age limit so move more to live longer and healthier. Aim for 150 minutes of activity each week, add strength training twice per week, and most importantly, find a workout you love.”
In addition to muscle health, strength training appears to have a positive impact on brain health. A study published in GeroScience explored the effects of strength training on the aging brain. The study involved 44 older adults with mild cognitive impairment, a condition that increases the risk of dementia. Participants were split into two groups: one engaged in resistance training twice a week, while the other did not exercise.
The results were promising for the weight-training group. Participants showed improved memory, particularly in verbal episodic memory, and exhibited no reduction in gray matter volume in critical brain areas associated with Alzheimer’s, unlike the control group. “A characteristic of people with mild cognitive impairment is that they have volume loss in some brain regions associated with the development of Alzheimer’s. But in the group that did strength training, the right side of the hippocampus and precuneus were protected from atrophy,” explained Isadora Ribeiro, a first author of the study.
Marcio Balthazar, the study supervisor, noted that these benefits might be linked to reduced inflammation and neural growth stimulated by strength training. “Any physical exercise, whether weight training or aerobic activity, is known to increase levels of a chemical involved in brain cell growth. It can also mobilize anti-inflammatory T-cells. This is key,” he stated.
These studies collectively suggest that strength training is not only safe for older adults but also beneficial for maintaining muscle health and cognitive function. As you age, incorporating strength training into your routine could be a vital step in protecting your brain and keeping your body strong.
Let us know what you think, please share your thoughts in the comments below.
