Hey Fit Pros,
We’ve always thought of resistance training (RT) as the key to stronger muscles. But a growing body of research says it does much more than that — it actually changes the brain.
In the last 3 years, several large studies revealed how resistance training improves not only muscle strength but also memory, mood, and executive function in older adults. Here’s what science now tells us about how lifting weights supports cognitive health.
RT increases the production of key brain chemicals — BDNF (brain-derived neurotrophic factor) and IGF-1 — that drive neuroplasticity. These molecules help neurons grow, connect, and stay resilient against aging.
Studies from 2023 to 2025 tell us that:
even moderate resistance training can elevate BDNF levels and improve mood in older adults.
resistance training reliably raises BDNF and lowers inflammation.
proteins called myokines (like irisin and cathepsin B) are released by muscles and travel to the brain so it can grow and repair neurons.
💡 Why does this matter to you?
When you train your clients, they aren’t just working to get bigger muscles, they’re sending messages that help their brain adapt, repair, and stay sharp.
When clients lift, they’re not just improving their muscle metabolism — they’re upgrading their brain’s energy system too.
New research says that RT improves insulin sensitivity (which helps with type 2 diabetes) and vascular function. That means better glucose control and blood flow, which enhance brain energy efficiency and reduce neuroinflammation — two factors directly tied to cognitive performance.
💡 Why does this matter to you?
A stronger cardiovascular and metabolic system means a sharper, more focused client who can learn new movement patterns faster and recover mentally between sessions.
Neuroimaging research now shows that regular RT can increase the volume of the hippocampus and thickness of the cerebral cortex — the brain regions linked to memory and executive function respectively.
💡 Why does this matter to you?
Consistency, not intensity, is key. Two to three sessions per week, at moderate effort (RPE 6–8), can yield neuroplastic changes in as little as three months.
For older clients, strength training is cognitive training.
Every repetition sends a biochemical message that supports memory, focus, and emotional regulation.
As a coach, you’re not just training muscles — you’re training the mind to stay adaptable, resilient, and sharp for life.
📖 Move the Body, Heal the Mind — Jennifer Heisz, PhD. Jennifer is an Associate Professor in the Department of Kinesiology at McMaster University and expert in brain health.
🎧 Defy Dementia (Baycrest Podcast)
My next canfitpro Personal Training course runs January 16-18, 2026.
👉 Sign up here: canfitpro.com/personal-training-specialist. Use ID#133080.
Join the waitlist for the TFL Institute course launching in 2026.
Until then, keep training—because life is science but also magic!
Dr. Loïse
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