We all know that weightlifting is great for building muscle—and it has fantastic potential to improve (and maintain) bone strength. But what you might not know is that recent research suggests that weightlifting has the potential to boost your memory, tighten your focus and improve overall brain function. BRB—I’m headed to the gym!
The Best Strength Training Essentials
Vuori Restore Half Zip Hoodie, $94 (was $118) at vuori.com
Lululemon’s Unisex Daily Essential Quarter Socks, $14 at lululemon.com
Reebok Nano X5 Training Shoes, $140 at reebok.com
Lululemon Scuba Oversized Long Funnel-Neck Half Zip, $128 at lululemon.com
Vuori All The Feels 4-Inch Short, $64 at vuori.com
The findings, which were published earlier this year, were quite interesting. Researchers conducted a study of studies (called a meta-analysis), pulling together research articles that looked at cognitive function in healthy adults aged 55 years and older when they exercised. The study included various forms of exercise: resistance training, aerobic exercise, high-intensity interval training (HIIT), physical and mental training (such as Tai Chi), or multi-modal exercise (a workout that includes multiple exercise styles like cardio, weights and balance). Compared to control groups, the researchers found that all types of exercise improved cognitive function. But strength training—and specifically twice a week for 45 minutes for 12 weeks—had the most significant impact on overall brain function.
Weight training also was the best exercise for improving focus. (The scientific term they used was “inhibitory control.”) The researchers found other brain benefits to resistance training, like an improved ability to switch between tasks and potential memory enhancement, but other exercises were more effective (mind-body exercise and aerobic exercise, respectively).
With all that brain-boosting potential, there’s no better time to start lifting. Here are a few strength-training essentials to help you get started—or take your routine up a notch.
Feetures High Performance Max Cushion Tab, 3-Pack
Feetures
When in doubt, my family knows that a pair or pack of these socks is a welcome gift for me at any time of the year. I’ve been a Feetures sock fan for years now and my obsession hasn’t waned. They hug your feet beautifully, and I prefer to pair the “max cushion” version with strength training shoes (see those recs below) for a weightlifting session.
Lululemon’s Unisex Daily Essential Quarter Socks
lululemon
If a quarter sock is more your style, these are a fantastic choice. Made of soft cotton, these socks have additional padding around the toes. Choose between seven different colors or lean into this style that comes with some sparkle.
Lululemon Women’s Chargefeel 2 Mid Workout Shoe
lululemon
This workout shoe is one of my favorite trainer’s favorites. I personally love the slight ankle coverage of this shoe for strength training—it feels like I’m getting just a little extra support. But if you’d like something a little more traditional, the Strongfeel training shoe is worth considering.
Reebok Nano X5 Training Shoes
Reebok
I’ve been training in an earlier version of these Reebok Nanos (the X4s) for over a year now and they consistently deliver on performance. These shoes have a rubber sole that provides both cushioning and stability—a must for a heavy leg day. That said, the sole is flexible enough for workouts that include box jumps or a short treadmill sprint. The best part is the wide toe box, which gives your toes the room they need to spread and grip the floor when you’re lifting weights.
Lululemon Scuba Oversized Long Funnel-Neck Half Zip
lululemon
I’ve talked about how I love a funnel-neck sweatshirt this time of year—it offers a little extra warmth during these cooler months. The overall style, and this sweatshirt in particular, is ideal after a workout, whether I’m rolling to weekend errands or stopping by the grocery store for a few last-minute dinner ingredients.
Vuori Restore Half Zip Hoodie
Vuori
Here’s another half-zip style sweatshirt to consider. The Vuori brand is known for its super-soft texture and four-way stretch so you can get multiple wears out of it before sending it to the laundry basket. Pro tip: Buy this sweatshirt and the All The Feels short (below) in the same color for an easy, polished workout outfit.
Lululemon Energy Longline Bra Medium Support, B-D Cups
lululemon
The wider elastic underband and extra straps give this bra a little more style than your typical sports bras—which I’m learning is a must if you work out in a gym where tanks and leggings are the go-to style. What’s also great about this bra is that it comes in a wide range of sizes and colors.
Vuori All The Feels 4-Inch Short
Vuori
These are hands-down my absolute favorite bottoms for weightlifting. They don’t ride up my thighs, and the waistband doesn’t slip or roll down—they stay perfectly in place throughout the entire workout. If a 4-inch short is too short, Vuori also makes a 6-inch version.
Ethos Leather Hand Grips
Dick’s Sporting Goods
The more you get into weight training, the more likely your hands are to develop calluses. And while I don’t personally mind a callus here or there, my kids complain every time they touch my hands. This style of grip is one of my favorites, but some of my gym friends love a pair of gloves.