Cognitive health is of growing concern to many people, even as obesity trends suggest fewer people are actively cultivating athleticism. This is especially true in aging populations, where concerns over cognitive health are felt most acutely and a declining ability to remain competitive in athletics may engender an apathy towards physical fitness. This is unfortunate because the physical culture movement of the early 20th century, which gave birth to the modern phenomenon of “exercise” as a hobby among non-athletes, was closely intertwined with the modern rise of natural and alternative medicine. Early holistic health pioneers almost universally emphasized the importance of what we now call “exercising” to the point of developing true athleticism, at a time when the physical demands of occupational employment were starting to diminish. One could argue that the industrial revolution, specifically the rise of machines to replace much of human labor, was the impetus for a modern gym culture where ordinary people strive to burn off their excess energy on ultimately useless tasks. It is inarguable, however, that useless tasks like picking up heavy objects and putting them down have in fact tremendous benefits for brain and cognitive health, and science has demonstrated that weightlifting maximizes these benefits more than any other form of exercise.
It has been known for a while that lean body mass is one of the best overall predictors of longevity, and of course that strength training is probably the most effective way to increase lean body mass, and also bone density. But lifting weights for cognitive health doesn’t make intuitive sense, and there are many misconceptions associated with strength training that discourage many, especially aging people, from pursuing it as a form of exercise. Yet the science is clear that strength training not only improves cognitive function more than other forms of exercise, but also reduces the risk of cognitive decline by eliciting specific changes in brain chemistry associated with healthy brain aging and preserved cognitive function.
Ironically, a growing body of research on the cognitive benefits of exercise shows that those athletes most stereotypically unassociated with intelligence – weightlifters, bodybuilders, physique competitors, and strongmen – may in fact be the most cognitively healthy among us, or at least are engaging in the best form of exercise to improve and maintain cognitive health. A 2025 meta-analysis of exercise interventions used to promote cognitive health in aging populations found weightlifting to be the most effective overall, beating out cardio and surprisingly, even mind-body exercises like tai chi and yoga.1
It has been known for a while that lean body mass is one of the best overall predictors of longevity, and of course that strength training is probably the most effective way to increase lean body mass, and also bone density. But lifting weights for cognitive health doesn’t make intuitive sense, and there are many misconceptions associated with strength training that discourage many, especially aging people, from pursuing it as a form of exercise. Yet the science is clear that strength training not only improves cognitive function more than other forms of exercise, but also reduces the risk of cognitive decline by eliciting specific changes in brain chemistry associated with healthy brain aging and preserved cognitive function.2
With brain fog becoming a common concern even in younger populations, and cognitive decline remaining a top concern among aging patients, weightlifting as a therapeutic intervention is more relevant than ever. Interestingly, weightlifting seems to be on the rise among younger generations, though many people remain reluctant to incorporate this type of training into their fitness routine. There are a number of reasons for this, most of them involving common misconceptions about weightlifting and stereotypes about people who do so, but perhaps the biggest deterrent is a lack of understanding. Despite research demonstrating it to be the best form of exercise for cognitive health, weightlifting is about the last activity most people would think of to promote brain function. In helping patients to explore the significant benefits of this form of therapy, it can be helpful to explain why strength training is so largely dependent on the brain.
The truth is that performing a feat of strength is much more cerebral than most people realize. Some physiological facts are relevant here, for instance, even an untrained human’s muscles are strong enough to rip the tendons clear off their bones. This sometimes happens, when under life-threatening duress, a trapped person suddenly unleashes a feat of superhuman strength. There was a story of a climber who found himself trapped beneath a fallen rock slab estimated to weigh at least a thousand pounds, who proceeded to fling it off his chest in what would have constituted a world record-shattering bench press. He survived, but tore both of his pectoral tendons in the process. The reason no one can do this on command is that powerful inhibitory mechanisms in the nervous system prevent it, for obvious reasons. Because individual muscle fibers always contract at maximum force, the brain achieves movements of greater or lesser force by recruiting more or fewer individual muscle fibers, called motor units. Like the rock climber, we are all physically capable of moving much heavier things than we can lift voluntarily, and even untrained muscles always contract with maximum force, being physiologically unable to do otherwise. Most of the strength gains achieved by weightlifting are in fact neural adaptations involving the brain. The effort of performing repetitive movements against unaccustomed resistance trains the brain before it truly trains the muscles, in a way that can preserve and promote cognitive health more potently than other more relaxed, “cerebral” activities.
This is well illustrated by a universal phenomenon acknowledged by the strength community, known as “beginner gains.” Frustrating yet inevitable, this refers to the fact that novice weightlifters will gain strength far more rapidly than advanced trainees, who as a rule, must expend increasing amounts of effort to achieve slower rates of progress. While a beginner may realistically add 30 pounds to his bench press in six weeks, simply by adding five pounds to the bar with each session, an advanced lifter may require a year of consistent training to achieve even a 10 pound increase. Because muscle is built at a consistent rate regardless of training age, the phenomenal “beginner gains” that lifters experience early on are proof that their training is primarily affecting the brain and nervous system. In the early phases of training, forcing the muscles to move against resistance has less effect on the muscles themselves than it has on the organ signaling them to contract. The brain is forced to learn new recruitment patterns, requiring a precise orchestration of different fiber groups contracting at different times, recruiting additional motor units, and in general becoming more capable and efficient in relaying signals to the body. To put it simply, the body must learn to be strong, and does so long before the weights lifted are heavy enough to begin growing the muscles significantly. Indeed, novice lifters often complain their bodies hardly look different after weeks of lifting despite significant strength gains, further proof that these adaptations are more cognitive than physical.
This is actually very good news for anyone hoping to use strength training for brain health, as it means significant progress can be achieved in as little as 12-24 weeks, whereas it takes years of dedicated training to develop the physique of a bodybuilder. In overcoming the persistent hesitation of many to try weightlifting, it can be useful to further address some common misconceptions that tend to discourage people.
Myth #1: Weightlifting will decrease flexibility and mobility by bulking or hardening muscles.
While this is a common misperception, in truth, strength training has only been shown to increase flexibility. One need only look at an Olympic gymnast to see that flexibility can be maintained even with very large muscles. Increased strength, especially in the core, can also help to reduce the load on joints. Most of the decline in mobility with aging is due to stiffness in the joints, not the muscles, and research in fact shows that strength training increases mobility and function in people with osteoarthritis.3
Myth #2: The benefits of strength training are primarily aesthetic, compared to other forms of exercise.
Unfortunately, many people see exercise as a self-inflicted punishment that helps them atone for some inner guilt, as opposed to a form of self-love that ennobles the body as a temple. Some people deplore strength training as belonging to an unhealthy gym culture that centers upon vanity, and especially as people begin to age, their motivation to exercise generally shifts from a desire to look good to a focus on maintaining health, function, and mobility. Weightlifting can have aesthetic benefits, but this in no way diminishes the fact that it rivals and exceeds most other forms of exercise in terms of promoting health, function, and mobility. This is especially true of cognitive function, as the research is starting to show.
Myth #3: You need to be strong to lift weights safely and effectively.
Many people avoid weights due to the intimidation factor. There is also the misassumption that the heavier the weight, the more benefit you are getting, meaning anyone who is not very strong to begin with is basically wasting their time. In fact, the opposite is true: the greatest benefits occur early on, even with weights that seem trivial to experienced lifters, while the law of diminishing returns renders it inefficient for the already strong to get much stronger. In terms of safety, any lift can be performed safely if the weight is appropriate, and any lift becomes dangerous if the weight is too heavy. Since lifters choose the weights they lift, the only thing that may make weightlifting dangerous is ego.
Myth #4: Weightlifting is more dangerous than other gym activities.
It is shocking to learn that statistically, weightlifting is among the safest forms of exercise. Bodybuilding has an injury rate approaching zero, and even intense forms of strength training like powerlifting and Olympic weightlifting report far fewer injuries than popular activities like running. Many sports injuries, especially in non-contact sports, are attributed to repetitive motion which is unnecessary in strength training. In fact, athletes are commonly advised to lift weights specifically for injury prevention, as research shows that strength training reduces the rate of injury in other sports, including running.4
Myth #5: Strength training can lead to an unwanted, overly bulky physique.
Bodybuilding and strength training are so different in practice that they are virtually two different sports, with less overlap than most people think. Weightlifters who transition from strength training to bodybuilding generally lose strength, even while achieving larger muscles and more impressive physiques, because the training style necessary to maximize size is completely different than that used to maximize strength. While there is undoubtedly some overlap, it is possible and rather common for strength to be lost as muscle size appears to increase, as this can be driven by fluid retention, as well for strength to increase sometimes dramatically without much appreciable change in muscle size or definition, reflecting primarily neurological adaptations. And to the chagrin of most recreational lifters, acquiring a classical body builder’s physique will never happen to most people, as it requires some combination of either gifted genetics, anabolic steroid use, or obsessive lifelong dedication. Most people simply become leaner and fitter.
Myth #6: Lifting weights has little impact on cognition, stress reduction, and mental health.
This is based on inaccurate stereotypes that weightlifters tend to be some combination of stupider, angrier, and crazier than the general population. While it is true that the “iron game” does attract some of these people, participating in weightlifting does not cause these traits to develop, nor is it true that the majority of people who lift weights fit this profile. Research on masters’ weightlifters (those who compete at age 35 and older) finds older weightlifters are generally more educated, being more likely to hold graduate degrees than the general population, and that older female lifters report an increased ability to cope with stress, anxiety, and depression as one of the greatest benefits weightlifting has on their lives. 5
While the benefits of weightlifting are clear, that is not to say other forms of exercise do not have value for improving cognitive function. Cardio, for instance, has been shown to improve memory more than strength training6. If general cognitive function can be considered the brain’s “strength,” and memory can be considered its “endurance,” then it makes sense to draw an analogy between strength training to improve cognitive function and cardio to improve memory. It’s possible that cardio improves memory by increasing cardiovascular health and blood flow to the brain, and there is no reason why these two activities cannot be performed simultaneously. Even chess grandmasters are increasingly hitting the gym, with some of the world’s top players claiming that regular exercise has improved their playing during grueling, hours-long matches. Given the benefits of exercise generally, more attention should be paid to physical activity’s potential to improve cognition and preserve brain health.
- Han H, Zhang J, Zhang F, Li F and Wu Z (2025) Optimal exercise interventions for enhancing cognitive function in older adults: a network meta-analysis. Front. Aging Neurosci. 17:1510773. doi: 10.3389/fnagi.2025.1510773 ↩︎
- Sheoran S, Vints WAJ, Valatkevičienė K, Kušleikienė S, Gleiznienė R, Česnaitienė VJ, Himmelreich U, Levin O, Masiulis N. Strength gains after 12 weeks of resistance training correlate with neurochemical markers of brain health in older adults: a randomized control 1H-MRS study. Geroscience. 2023 Jun;45(3):1837-1855. doi: 10.1007/s11357-023-00732-6. Epub 2023 Jan 26. PMID: 36701005; PMCID: PMC9877502. ↩︎
- Latham N, Liu CJ. Strength training in older adults: the benefits for osteoarthritis. Clin Geriatr Med. 2010 Aug;26(3):445-59. doi: 10.1016/j.cger.2010.03.006. PMID: 20699165; PMCID: PMC3606891. ↩︎
- Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014 Jun;48(11):871-7. doi: 10.1136/bjsports-2013-092538. Epub 2013 Oct 7. PMID: 24100287.21;13(5):23259671251331134. doi: 10.1177/23259671251331134. PMID: 40416997; PMCID: PMC12099121. ↩︎
- Huebner M, Arrow H, Garinther A, Meltzer DE. How Heavy Lifting Lightens Our Lives: Content Analysis of Perceived Outcomes of Masters Weightlifting. Front Sports Act Living. 2022 Mar 15;4:778491. doi: 10.3389/fspor.2022.778491. PMID: 35368414; PMCID: PMC8974931. ↩︎
- Han et al. (2025). ↩︎
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