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Resistance Training for Brain Health: Boost BDNF, Memory, and Cognitive Function

Writer's picture: lucluc

When we think about exercise and brain health, aerobic activities like running or cycling often come to mind. However, a groundbreaking study published in Frontiers in Aging Neuroscience has revealed that resistance training (RT), or weight lifting, may be the most effective form of exercise for enhancing brain-derived neurotrophic factor (BDNF) levels. This discovery highlights the critical role of weight lifting in promoting brain health, potentially more than we previously realized.

A man exercises with a barbell in a gym, surrounded by digital brain graphics and icons. People in athletic wear work out in the background. Vibrant.
Harnessing the power of resistance training for enhanced brain health, individuals engage in a dynamic gym workout, symbolized by interconnected brain graphics and data elements.

What is BDNF and Why Does it Matter?

BDNF is a protein that plays a vital role in brain function. It supports the survival, growth, and differentiation of neurons, and is heavily involved in learning, memory, and overall cognitive health. Low levels of BDNF are linked to neurodegenerative diseases, cognitive decline, and mental health disorders like depression. Exercise has long been recognized as a natural way to boost BDNF levels, but not all forms of exercise are equally effective.

The Study: Comparing Exercise Types

A systematic review and meta-analysis of 39 randomized controlled trials involving 2,031 participants evaluated the effects of five types of physical activity on BDNF levels:

  • Resistance Training (RT)

  • Aerobic Training (AT)

  • High-Intensity Interval Training (HIIT)

  • Combined Training (CT)

  • Aerobic + Resistance Training (AT+RT)

The results were clear: resistance training emerged as the most effective exercise for increasing BDNF levels, outperforming all other forms of exercise. This finding was consistent across both healthy and non-healthy populations, including older adults and individuals with neurodegenerative conditions.

Why is Resistance Training So Effective?

Resistance training stimulates BDNF production through several mechanisms:

  1. Muscle Contraction and BDNF Release: During resistance training, skeletal muscles release BDNF and other beneficial proteins like cathepsin B (CTSB), which cross the blood-brain barrier to promote brain plasticity and cognitive function.

  2. Growth Factor Activation: Resistance training elevates levels of insulin-like growth factor-1 (IGF-1), which supports neuronal growth and has been linked to increased hippocampal volume—a key brain region for memory and learning.

  3. Muscle Mass Preservation: Resistance training helps maintain muscle mass, which is crucial for overall metabolic health and the production of neuroprotective factors.

These mechanisms make resistance training a powerful tool for improving brain health, particularly in aging populations.

Benefits of Resistance Training for Brain Health

Incorporating resistance training into your fitness routine can:

  • Enhance memory and learning by increasing BDNF levels.

  • Reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

  • Improve mood and mental health, helping to combat depression and anxiety.

  • Support healthy aging by preserving cognitive function and brain plasticity.

Practical Tips for Incorporating Resistance Training

If you’re ready to harness the brain-boosting benefits of resistance training, here are some tips to get started:

  1. Start Small: If you’re new to weight lifting, begin with bodyweight exercises like squats, push-ups, and planks.

  2. Focus on Major Muscle Groups: Exercises like deadlifts, bench presses, and rows target large muscle groups, maximizing BDNF release.

  3. Be Consistent: Aim for at least two sessions per week, with each session lasting 30–60 minutes.

  4. Combine with Other Activities: While resistance training is highly effective, combining it with aerobic or balance exercises can provide comprehensive health benefits.

Call to Action: Take Charge of Your Brain Health Today!

Your brain deserves as much care as your body. By incorporating resistance training into your fitness routine, you can unlock its full potential and support long-term cognitive health. Whether you’re a beginner or a seasoned fitness enthusiast, it’s never too late to start lifting for your brain.


Ready to take the next step in your health journey? Schedule a Healing & Growth Discovery Call today to explore how personalized fitness and wellness strategies can help you achieve your goals. Let’s work together to create a plan that supports your body, mind, and overall well-being.

Visit our Holistic Health & Sports Psychology blog for more insights on fitness, wellness, and mental performance. Don’t forget to subscribe to our newsletter for regular updates and actionable tips!

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