When most people think about strength training, they picture bigger muscles, increased strength, or a leaner physique. What many don't realize is that lifting weights may also be one of the most powerful tools available for maintaining and improving brain health.
While the strongest evidence for creating new brain cells (a process called neurogenesis) comes from aerobic exercise research, emerging evidence suggests that strength training can stimulate many of the same brain-supporting mechanisms. Resistance training increases the production of growth factors that help brain cells survive, communicate, and potentially support the creation of new neurons, particularly in areas involved in learning and memory.
What Is Neurogenesis?
For decades, scientists believed humans were born with all the brain cells they would ever have. We now know that's not true.
The adult brain can generate new neurons throughout life, particularly in a region called the hippocampus, which plays a critical role in memory, learning, and emotional regulation. This process is known as neurogenesis.
One of the most important regulators of neurogenesis is a protein called Brain-Derived Neurotrophic Factor (BDNF). Often referred to as "fertilizer for the brain," BDNF helps neurons grow, survive, form new connections, and adapt to learning demands.
How Strength Training Supports Brain Growth
1. Strength Training Increases Brain Growth Factors
Research has shown that resistance exercise can increase circulating levels of BDNF and other neuroprotective compounds that support brain health. Some studies have found significant increases in BDNF following moderate-to-high intensity strength training sessions, suggesting that lifting weights may help create a more favorable environment for neuroplasticity and brain adaptation.
Although not every study finds identical results, the overall body of evidence indicates that resistance training contributes positively to the biological pathways associated with brain health and cognitive function.
2. Strength Training Promotes Neuroplasticity
Neuroplasticity refers to the brain's ability to reorganize itself by forming new neural connections. This ability is essential for learning new skills, adapting to challenges, and maintaining cognitive function as we age.
Exercise has consistently been shown to enhance neuroplasticity by increasing growth factors, improving blood flow, and supporting communication between neurons. Strength training appears to contribute to these effects, helping the brain remain adaptable and resilient throughout life.
3. Resistance Exercise Increases IGF-1
Another powerful brain-supporting hormone influenced by strength training is Insulin-Like Growth Factor-1 (IGF-1).
IGF-1 plays a role in neuronal survival, brain development, and cognitive function. Research suggests that regular resistance training significantly increases IGF-1 levels, particularly when performed at least three times per week. Higher IGF-1 levels have been associated with better brain function and reduced risk of cognitive decline.
4. Better Blood Flow Means Better Brain Function
Every set of squats, rows, or presses increases circulation throughout the body, including the brain. Improved blood flow delivers oxygen and nutrients needed for optimal brain performance while helping remove metabolic waste products.
This increased circulation may support memory, concentration, and overall cognitive performance. Exercise-induced improvements in blood flow are considered one of the key mechanisms through which physical activity supports long-term brain health.
Strength Training and Cognitive Function
The benefits of resistance training extend beyond biology and show up in real-world performance.
Studies have linked strength training with improvements in:
- Memory
- Attention
- Executive function
- Decision-making
- Processing speed
- Overall cognitive performance
These benefits appear particularly important for older adults, where resistance training has been shown to help preserve brain function and may reduce age-related cognitive decline.
Can Strength Training Prevent Dementia?
No exercise program can guarantee prevention of dementia or Alzheimer's disease. However, research consistently shows that physically active individuals tend to have lower risks of cognitive decline compared to sedentary individuals.
Because strength training improves muscle mass, metabolic health, insulin sensitivity, blood flow, and brain-supportive growth factors, many researchers consider it an important component of a brain-healthy lifestyle.
Practical Recommendations
For both physical and cognitive health, most adults should aim for:
- Strength training 2–4 times per week
- Progressive overload over time
- Multi-joint exercises such as squats, rows, presses, deadlifts, and lunges
- Adequate protein intake to support recovery
- Consistent sleep and stress management
Combining resistance training with regular aerobic activity may provide the greatest overall benefit for brain health.
The Bottom Line
Strength training does much more than build muscle. Every workout sends signals throughout the body that can help support brain health, improve neuroplasticity, increase beneficial growth factors such as BDNF and IGF-1, and enhance cognitive function.
While scientists continue to investigate exactly how resistance training influences neurogenesis in humans, the evidence is clear that lifting weights is not only an investment in your muscles—it's an investment in your brain.
References
Ashcroft, S. K., Ramer, L. M., Braidy, N., & Pascoe, M. C. (2022). Effect of exercise on brain-derived neurotrophic factor in adults: A systematic review and meta-analysis. Stroke, 53(11), 3447–3457.
Fernandes, M. S. D. S., Ordônio, T. F., Santos, G. C., Santos, L. E. X., Calazans, C. T. D. S., Gomes, D. A., & Santos, T. M. (2020). Effects of physical exercise on neuroplasticity and brain function: A systematic review in human and animal models. Neural Plasticity, 2020, 8856621.
Liu, P. Z., & Nusslock, R. (2018). Exercise-mediated neurogenesis in the hippocampus via BDNF. Frontiers in Neuroscience, 12, 52.
Rodríguez-Gutiérrez, E., Sánchez-Gómez, J., Collado-Mateo, D., & Adsuar, J. C. (2023). Effects of resistance exercise on neuroprotective factors in middle-aged and older adults: A systematic review and meta-analysis. International Journal of Environmental Research and Public Health, 20(14), 6406.
Setayesh, S., Mohammadi, H., Djafarian, K., Clark, C. C. T., & Babajafari, S. (2023). The impact of resistance training on brain-derived neurotrophic factor in older adults: A systematic review and meta-analysis. Neurobiology of Aging, 128, 88–97.
Szuhany, K. L., Bugatti, M., & Otto, M. W. (2015). A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor. Journal of Psychiatric Research, 60, 56–64.
Zhou, B., Wu, Y., Liu, Z., Luo, L., & Zhu, M. (2022). Effects of different physical activities on brain-derived neurotrophic factor: A systematic review and network meta-analysis. Frontiers in Aging Neuroscience, 14, 847522.
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