New Research Says Strength Training Will Make You Smarter
There can be negative stereotypes that come with lifting weights, but thankfully platitudes such as 'all brawn and no brains' have been left firmly in the past.
If anyone was in any doubt that brains and brawn can fit together, new research analysing the effects of strength and aerobic exercise on cognitive function has shown the beneficial effects training can have on brain, as well as muscular, power.
The Meta-analysis
Published in Ageing Research Reviews, the large scale meta-analysis aimed to give a comprehensive assessment of the effects of exercise on several cognitive functions.
The Methods
Meta-analyses are one of the most robust forms of research available. For this one, 54 studies, published between 2007 and 2022, with 6277 participants, were included. All the included studies also met the following inclusion criteria:
The studies were randomised trials with healthy participants of all ages from six to over 60 years old.
The interventions could include any type of exercise training with planned supervision.
Participants in the control group received no intervention.
Studies had to report at least one cognitive outcome that included global cognition (the overall capacity of the brain), executive function (the ability to focus), memory, attention or information processing.
The Results
The researchers found that:
Strength training was most effective at improving overall brain capacity and executive function.
Aerobic exercise was just as effective and superior in some other areas, such as improving focus.
Mind-body exercise (like yoga) done at higher intensities was associated with improvements in memory.
Older participants benefited most from exercise interventions.
The Conclusion
The researchers concluded that repeated exercise interventions had significant positive effects on overall cognitive function in healthy people. Aerobic and resistance exercise had the greatest benefit on overall brain capacity and the ability to focus. Finally, the greatest positive effects of exercise on cognitive functions were found in older participants.
What This Means for Us
The meta-analysis proves that strength and cardiovascular training is not just for show, it could have significant benefits for our mental function too. This could have a major impact on the way we use exercise to prevent cognitive decline as we age, and also shape further research in the field.
The Takeaway
Aiming for two-to-five training sessions a week, with a strength or aerobic focus, could support cognitive function, especially as we age.
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