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<\/p>\nOut of five types of exercise, resistance training ranks highest in improving overall brain health. An expert on aging shares how to incorporate lifting into your routine.<\/p>\n
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(Photo: Ayana Underwood\/Canva)<\/p>\n
Published January 9, 2026 12:06PM<\/p>\n
We know that strength training is beneficial for the body<\/a> in many ways. It protects joints and bones, improves metabolism, balance, and endurance. But if lifting helps the body this much, what is it doing for the brain?<\/p>\n A recent meta-analysis published in Frontiers in Aging Neuroscience<\/a> offers a layered answer. The study\u2019s researchers analyzed 58 randomized controlled trials involving 4,349 adults aged 60 and older to examine how five types of exercise affect cognitive health. These five movement styles included resistance training, aerobic exercise, high-intensity intervals, mind\u2013body practices like Tai Chi and yoga, and hybrid routines blending any of the previous four types.<\/p>\n Resistance training was the most effective at boosting global cognition\u2014which includes functions like memory and attention<\/a>\u2014and inhibitory control, which is the ability to regulate<\/a> your behavior. But resistance training wasn\u2019t the only champ. Mind-body practices ranked first for improving task-switching efficiency and memory, too, but specifically working memory<\/a>, which refers to the small amount of information you retain in the present moment to problem-solve or reason through things. Aerobic workouts led for memory function (how well your memory works). People aged 65 to 75 achieved the greatest overall cognitive benefits from resistance training. It\u2019s also worth noting that not every study included in the meta-analysis used the same tests or tracked intensity, but the big picture is still clear.<\/p>\n Different exercises train different brain skills, but resistance training may be one of the best ways to protect your overall brain health.<\/p>\n Cognitive Decline Begins Earlier Than You Think<\/p>\n Margie Lachman<\/a>, a psychology professor and a fellow of both the American Psychological Association and the Gerontological Society of America, who\u2019s studied aging for decades, confirms what many feel: cognitive decline can start in midlife\u2014somewhere between juggling work, family, and your long-term goals.<\/p>\n As we age, according to Lachman, we usually experience a slowdown in processing speed, our memory becomes patchier, and both working memory and reasoning skills weaken.<\/p>\n The good news? Movement helps. Aerobic and resistance training are consistently tied to slowing decline. \u201cThe earlier you start thinking about ways to minimize the impact of cognitive aging, the better,\u201d Lachman says. \u201cBut it\u2019s also never too late to get started.\u201d<\/p>\n That part matters.\u00a0Many people think the window closes at a certain number. It doesn\u2019t. You can start at 47 or 74. What counts is that you begin\u2014and keep going.<\/p>\n Adding Strength Training to Your Routine Now Means Better Brain Health Later<\/p>\n According to the study, resistance training showed cognitive benefits after just 2 sessions per week, lasting 45-60 minutes, over a three-month period.<\/p>\n Aside from its brain-boosting effects, strength training also supports functional health, says Lachman, which refers to the \u201ceveryday activities we often take for granted like lifting, carrying, balance, stamina, walking, bending, climbing stairs, flexibility, and mobility in general.\u201d<\/p>\n There\u2019s something to be said for taking your training seriously when you hit midlife. \u201cStudies have shown that physical fitness in midlife is related to brain health, including brain size and dementia risk later in life,\u201d says Lachman.<\/p>\n And it\u2019s not just functional health that improves. Ever notice how you feel sharper after a good lift? Whether it\u2019s a pre-dawn garage session or lunges in the park, that pleasant sensation in your brain and body isn\u2019t just your imagination. Resistance training has been proven to be a great mood booster<\/a> and can alleviate<\/a> symptoms of depression.<\/p>\n How to Incorporate Strength Training into Your Workout Routine<\/p>\n