What Are Your Muscles Doing For Your Brain?
- Linda Andersen
- Mar 27
- 4 min read
Updated: Apr 7
Moving is good for your body and brain, we know that. But when you think of moving, you might think of cardiovascular movement such as aerobic workouts, cycling, running or walking. What about weightlifting, though? Strength training is important as you get older for preventing bone and muscle loss, reducing the risk of falls, etc., but what it does for your brain is truly remarkable as well.
Strength Training Induces Structural Brain Changes
Research shows that strength training has the immediate benefit of boosting the function of a brain region called the hippocampus, which is important for learning and memory. However, people who do regular resistance training sessions will benefit from longer-lasting results as the connections between the cells in the hippocampus become enhanced and literally strengthened. Additionally, other studies have shown that study participants who underwent resistance training (versus participants who did not) showed increased volume in an area of the brain known to be affected early in Alzheimer's Disease.
It's clear that weight training induces structural changes in the brain.
Are there other benefits? You bet!
Strength Training Improves Mental Activity
Older studies, such as the SMART trial in 2016 (Study of Mental Activity and Resistance Training) provided results showing a clear causal link between increasing muscle strength and improving brain functions in people over 55 year of age who had been diagnosed with mild cognitive impairment (MCI). The study lead, Dr Yorgi Mavros, said "The key, however, is to make sure you are doing it frequently, at least twice a week, and at a high intensity so that you are maximizing your strength gains. This will give you the maximum benefit for your brain."
The SMART trial, although relatively small with only 100 participants, was the first to demonstrate this direct effect and since then, scientists have been working to figure out how this happens.
Muscle-to-Brain Communication
New studies are now revealing some of the extraordinary details about how your muscles work to strengthen your brain. Your muscles are in constant communication with your brain, sending messages back and forth with a sophisticated chemical language. Recent research demonstrates that when you exercise, your muscles release certain molecules called "myokines" which appear to work synergistically with other brain molecules (i.e. BDNF, IGF-1 among many others) to stimulate exercise-induced neuroplasticity. Together, these myokines work to strengthen the connections between your brain and muscles. Furthermore, scientists are demonstrating that some myokines, such as BDNF, may be responsible for slowing the progression of Alzheimer's and other dementias.
Exercise certainly appears to play a role in restoring and maintaining cognitive function. The fact that exercise is sensed by the brain supports the existence of a strong brain-muscle connection.
What this means for you:
Myokines produced by your muscles and brain during intense exercise work together to strengthen the pathways within your brain that will
🧠 Boost cognitive function
🧠 Improve communication between brain cells
🧠 Provide an immediate memory boost
🧠 Enhance your working memory over time
Further research supports the role of myokines in
💪 Fighting inflammation in your brain and body
💪 Boosting insulin sensitivity, which helps protect against cognitive decline.
I bet you had no idea of the powerful impact your muscles have
on your brain!
Are you ready to start building a stronger mind?
The good news is that if you're not a fan of running, cycling or other cardiovascular activities, strength training has clear benefits for your brain.
Here are some tips to get started:
Start slow and keep the weights light. Try doing 2-3 strength training sessions per week that work all muscle groups.
You might want to divide it up so that you work half the muscle groups (i.e. biceps, legs and core) in your first workout and the other half (i.e. triceps, back and chest) in the second workout. You can use both weighted movements and bodyweight exercises.
Start increasing the weights as you get stronger and more confident.
If you want, try to incorporate moderate intensity cardio work each week as well for maximum benefit. It doesn't have to be a seriously strenuous activity like running or cycling. Include activities you enjoy like walking, swimming or dancing, and break sessions into manageable 30-minute blocks.
You don't need an expensive gym membership to get these results. You can get started with just a few dumbbells from Canadian Tire or your local fitness supply store.
Rest and Recovery
When taking on a fitness routine, don't forget that resting your body is crucial! Recovery plays in important role, allowing your muscles to repair and re-build between workouts. The workouts should leave you feeling energized, but be mindful that you've stressed your body, so be sure to get enough calories (good ones!), enough sleep and stay hydrated.
Related blog:
Further reading on the SMART trial:
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