As a personal trainer and wellness coach, my main focus has always been on helping clients achieve physical goals like losing weight, building strength, or improving mobility. But as various studies over the years have revealed, resistance training doesn’t just build muscle — it builds better minds. Emerging research shows that resistance training can lead to positive changes in the brain, helping older adults lower their risk of degenerative conditions like Alzheimer’s dementia. In this post, I’ll go into how resistance training supports brain health and make some suggestions for your fitness routine.
How Alzheimer’s Impacts Brain Health
This is the medical bit full of jargon.
Alzheimer’s disease is the most common form of dementia, affecting millions worldwide. Over time it impairs memory, decision-making, and cognitive function due to factors like neuroinflammation, decreased neural connectivity, and the accumulation of beta-amyloid plaques which are abnormal clumps of protein fragments that build up in the brain.
While genetic predisposition plays a role, lifestyle factors such as physical inactivity and poor diet are significant contributors. Resistance training offers a practical, adaptable way to combat these risks and protect brain health.
How Resistance Training Reshapes the Brain
Structural Benefits
Resistance training encourages growth in brain areas linked to memory and decision-making, such as the hippocampus and prefrontal cortex. Studies using MRI scans have shown increased gray matter density and improved white matter integrity in older adults engaged in regular training. These areas are crucial for processing information, learning, and multitasking, all functions that deteriorate through Alzheimer’s.
Enhanced Cognitive Function
Resistance training is not just about building strength; it’s about sharpening the mind. Research demonstrates that consistent training improves executive functions (like organisation and planning), memory, and attention. The effects are particularly noticeable in individuals with mild cognitive impairment which is a precursor to Alzheimer’s.
Fighting Inflammation
Chronic neuroinflammation is a key driver of Alzheimer’s. Resistance training reduces systemic inflammation by lowering levels of pro-inflammatory markers while boosting anti-inflammatory compounds like BDNF (brain-derived neurotrophic factor), which helps support neural health.
Longevity of Benefits
One of the most exciting findings is that the cognitive and structural benefits of resistance training can persist long after training ends. A study with older women revealed sustained memory and executive function improvements a year after performing regular training, showcasing its lasting impact.
Resistance Training vs. Aerobic Exercise
Typically aerobic exercise tends to get the spotlight for cognitive health, but resistance training deserves as much praise. Aerobic activity is excellent for improving cardiovascular health, which indirectly benefits the brain by improving blood flow. However, resistance training provides unique benefits:
- Direct Brain Stimulation: Resistance training activates muscle groups that send signals to the brain, promoting growth and repair in specific neural pathways.
- Accessibility: Resistance Training is low-impact and easily adaptable, making it ideal for older adults with long-term conditions and mobility limitations or those who are unable to do high-intensity aerobic activities.
How to Resistance Train for Brain Health
In fitness there are many ways to get to the same destination. This is just my knowledge and experience as a coach who routinely works with clients in their 60’s and 70’s. Here’s how I guide clients, particularly older adults, to maximise the physical and brain-boosting benefits of resistance training:
Mobility Preceeds Fitness
I am a big believer in the importance of moving well. For a lot of my clients, not just the older ones, mobility seriously limits their ability to resistance train effectively. In my opinion it is fundamental to move well, and if you can move well you can lift well. This is the first area I recommend addressing with daily stretching. I’ve included a long for routine below.
Alternatively, you can download our ‘Mobility is Medicine‘ ebook for FREE.
Start Small, Progress Gradually
When starting out I promote bodyweight exercises like box squats and assisted push-ups (see below). As the week’s progress and strength improves, we add resistance using dumbbells, kettlebells, resistance bands, or machines.
Consistency is Key
The sweet spot for resistance training is two to three times a week for six months to see significant cognitive benefits. Consistency is something that most people struggle with. That’s why it is important to plan sessions that target major muscle groups while being varied enough to keep the workouts engaging. This will help encourage adherence and achieve better long-term results.
Balance and Coordination
Functional movements that challenge balance and coordination, such as single-leg deadlifts or step-ups. These exercises stimulate both muscle and brain, improving neural connections and reducing the risk of falls in later life. I’ve included a short balance routine below.
Rest and Recovery
Recovery is an essential part of training, especially for older adults. It is vital to have rest days between resistance training sessions and prioritise sleep, hydration, and good nutrition to support muscle growth and recovery. The brain will also recover along with it.
Our Success Stories
Dave, is my longest-running client and likes to remain physically active, playing bowls. He truly has the vitality of a man half his age and is living proof of what consistent resistance training can achieve.
Helena, started training with us to lose weight for her daughter’s wedding wedding. Her training evolved over the years with us. Living with osteoporosis Helena has used training for pre-hab and rehab from related injuries. Although not her primary goal she has also benefitted mentally and emotionally throughout the process.
The Future of Resistance Training and Brain Health
Like all areas of research, this field is still growing, with researchers calling for more long-term studies and the inclusion of advanced imaging techniques like diffusion tensor imaging (DTI) to explore resistance training’s effects on microstructural brain changes. However, the current evidence is clear: Resistance Training is a powerful, accessible tool to protect against cognitive decline and support brain health.
So to summarise, maintaining a healthy body and mind at any age is important but becomes increasingly vital as we enter our 60’s and 70’s. Resistance training offers the best bang for your buck, building muscle while safeguarding the brain against Alzheimer’s dementia and other cognitive diseases. Whether you’re a personal trainer or someone looking to improve your health, incorporating resistance training into your routine is one of the most impactful steps you can take.
If you’re ready to start your brain health journey, don’t hesitate to seek guidance from a professional. It’s never too late to get started, and the benefits extend far beyond what meets the eye.
“Strength for Life”
Davie
References
- European Review of Aging and Physical Activity. “Structural brain changes associated with RT in older adults.” Eurapatps://eurapa.biomedcentral.com/articles/10.1186/s11556-01Read by QxMD.
- Ageing Research Reviews. “RT and Alzheimer’s risk.” Link.
- Journal of the International Neuropsychological Society. “Long-term effects of RT on cognition.” Link.
- New Atlas. “How RT combats Alzheimer’s dementia.” Link.
Davie McConnachie
Davie McConnachie is Scotland’s leading health and wellness coach, multi-award-winning gym owner, motivational speaker and the founder of DMC Fitness, a fitness education facility known as the premier choice for 1-2-1 personal training. He has inspired thousands of people to fall in love with fitness – his true purpose and mission in life.
Diving into the world of fitness and wellness has helped Davie to deal with his own trauma and inner demons. He, overcame many dark times using his own unique methods to continue his cycle of healing.
