Why Resistance Training Is Key for Brain & Body Health

When most people consider aging well, they often focus on diet, cardiovascular exercise, or supplements. However, scientific research increasingly suggests that resistance training, or weightlifting, plays a crucial role in achieving holistic longevity for both brain and body health.

Strength training offers benefits that extend far beyond aesthetics, from reducing frailty and insulin resistance to protecting memory and mood. For women over 30 or anyone in midlife, it may be the missing piece of the wellness puzzle.

“Muscle is metabolically active, protective, and anti-inflammatory, a functional medicine expert. Strength training is a non-negotiable if you want to age strong physically and cognitively.”, Dr. Gabrielle Lyon

Resistance Training vs. Aging: What the Research Shows

Recent studies reveal that resistance training can slow biological aging at the cellular level. Here’s how:

•  Boosts BDNF (Brain-Derived Neurotrophic Factor), improving memory & cognitive function
• Preserves muscle mass (sarcopenia accelerates after age 40)
• Reduces chronic inflammation, a driver of heart disease, diabetes & Alzheimer’s
• Improves insulin sensitivity & metabolism
• Strengthens bone density, reducing fracture risk in older adults
• Elevates mood by balancing dopamine and serotonin

A 2022 study published in JAMA Psychiatry revealed that resistance training can significantly reduce symptoms of depression and anxiety by 25 to 40%, comparable to the effects of certain medications.

Muscle as Medicine: The Brain-Body Connection

Resistance training, which is beneficial for the body, also proves to be beneficial for the brain.

Neuroscientist Dr. Wendy Suzuki, the author of Healthy Brain, Happy Life, explains that lifting weights triggers the release of neurochemicals like BDNF and IGF-1, which enhance brain plasticity. In other words, it’s like Miracle-Gro for your brain.

Not only that:

• Resistance training improves executive function (decision-making, focus)
• Enhances sleep quality and mood stability
• Lowers risk of cognitive decline, especially in women post-menopause

How Much Is Enough?

You don’t need to become a powerlifter. Even two to three sessions per week can offer substantial benefits.

General Guidelines:

• Frequency: 2–4x per week
• Duration: 30–45 minutes
• Target: Major muscle groups (legs, back, chest, core, arms)
• Tools: Bodyweight, resistance bands, dumbbells, or machines

Even light resistance with higher repetitions can provide bone and brain benefits for older adults.

Best Practices for Longevity-Driven Strength Training

• Start with compound movements: squats, lunges, push-ups, rows
• Progress slowly: increase weight or reps weekly
• Prioritize form over intensity
• Combine with protein-rich diet (especially post-workout)
• Add balance training for fall prevention

The Holistic Approach: More Than Just Lifting

Pair resistance training with:

• Mindful recovery (sleep, stretching, massage)
• Anti-inflammatory diet (omega-3s, leafy greens, protein)
• Stress management (meditation, breathing, sunlight)

This trifecta supports hormonal health, muscle preservation, and cognitive clarity well into your 70s and 80s.

Train for the Future You Want

Strength isn’t about physical appearance; it’s about living a fulfilling life. Dr. Lyon emphasizes that leg strength is the most significant predictor of independence as you age. To achieve this, it’s crucial to start training your muscles now, whether it’s carrying groceries, getting off the floor, or remembering your grandchildren’s names. So whether you’re 25 or 65, it’s never too early (or late) to start lifting for life.