The Benefits of Resistance Training for Older Adults: Supporting Brain and Body Health

Aging brings natural changes in strength, mobility, and cognitive function. However, many of these changes are not inevitable. One of the most effective and evidence-based ways to promote healthy aging is resistance training, a form of physical activity that involves exercise using weights, resistance bands, machines, or one’s own body weight to build strength.

Recent research highlights the many benefits of resistance training for older adults, showing far-reaching effects, not only on the musculoskeletal system but also on the brain, leading to improvements in cognition, brain structure, and neurological resilience.

Cognitive and Brain Health Benefits of Resistance Training

Engaging in regular resistance training offers robust benefits for brain health across multiple cognitive domains.

Improvements in global and executive functions

Meta-analyses and randomized controlled trials have found that resistance training enhances global cognition, which encompasses memory, learning, reasoning, and processing speed. In particular, it significantly improves executive function, which includes abilities such as attention control, working memory, and cognitive flexibility (Coelho-Junior et al., 2022; Zhang et al., 2025). These functions are crucial for maintaining independence and making informed decisions in later life.

Enhanced inhibitory control

Resistance training also improves inhibitory control, which refers to the ability to filter out distractions and irrelevant stimuli. This function becomes increasingly important with age, as the ability to focus and remain mentally organized tends to decline (Coelho-Junior et al., 2022).

Neuroprotective structural changes

Neuroimaging studies have demonstrated that resistance training can increase cortical thickness in brain regions vulnerable to aging, particularly the hippocampus (important for memory formation) and the prefrontal cortex (associated with complex thinking and planning) (Kušleikienė et al., 2025; Nicola et al., 2024).

Neurometabolic and neurochemical improvements

Mechanistic studies have found that these benefits are mediated by improved neurometabolic profiles and increased secretion of neuroprotective growth factors, such as insulin-like growth factor 1 (IGF-1) (Sheoran et al., 2023; Rodríguez-Gutiérrez et al., 2023). These biological changes are associated with enhanced brain plasticity, decreased inflammation, and maintained neural volume.

Who Benefits from Resistance Training: Healthy Adults and Those with Cognitive Impairment

Resistance training has been shown to benefit both cognitively healthy older adults and those experiencing mild cognitive impairment (MCI) or early stages of dementia.

• Healthy older adults tend to experience more pronounced improvements in short-term memory, as well as sustained gains in overall cognitive performance (Coelho-Junior et al., 2022).
• Older adults with MCI or early Alzheimer’s disease show improvements in executive functioning and global cognition, which can support everyday functioning, planning, and attention (Mavros et al., 2017).
• For individuals with moderate to severe cognitive impairment, the benefits may be more modest and require additional supervision and tailoring. According to the American Heart Association, this population can still benefit from structured resistance training, but safety, individualized support, and consistency are key to maximizing outcomes (Paluch et al., 2024)

Recommended Strength-Training Guidelines for Older Adults

National and international guidelines support resistance training as part of a well-rounded physical activity regimen for older adults. The American College of Sports Medicine and the American Heart Association recommend:

• Frequency: 2–3 sessions per week on nonconsecutive days
• Duration: 45–60 minutes per session
• Volume: 2–3 sets of 8–12 repetitions for each major muscle group
• Equipment: Can include dumbbells, weight machines, resistance bands, or bodyweight movements (Chodzko-Zajko et al., 2009; Paluch et al., 2024)

The key principle is progressive overload, gradually increasing resistance or challenge over time to stimulate adaptation in muscle and brain tissue. This supports both musculoskeletal strength and cognitive resilience.

How to Start: Practical Steps for Safe and Sustainable Strength Training

For many older adults, the idea of lifting weights may seem unfamiliar or intimidating. However, with appropriate support and gradual progression, resistance training can be both safe and highly effective.

Step 1: Consult with a Healthcare Provider

It’s important to speak with a physician before starting a new exercise program, especially if you have heart disease, arthritis, osteoporosis, or other chronic conditions. A clinician may recommend seeing a physical therapist or certified personal trainer who specializes in working with older adults.

Step 2: Prioritize Form and Safety

Focus on correct posture, slow, controlled movement, and breathing. Use mirrors or supervision as needed. Begin with light weights or no resistance and increase only when the exercises feel comfortable and consistent.

Step 3: Track Progress and Stay Consistent

Track your workouts in a log or app, noting how you feel during and after each session. Small, consistent improvements, such as lifting slightly more weight, performing more repetitions, or feeling steadier, are indicators of success.

Aging Stronger, Cognitively and Physically

The benefits of resistance training for older adults go beyond building large muscles; it’s about preserving mobility, function, memory, and independence. As research continues to evolve, resistance training emerges as a powerful and accessible intervention that can enhance both physical and mental well-being, promoting better aging across a diverse range of populations.

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References

Coelho-Junior, H., Marzetti, E., Calvani, R., et al. (2022). Resistance training improves cognitive function in older adults with different cognitive status: A systematic review and meta-analysis. Aging & Mental Health, 26(2), 213–224. https://doi.org/10.1080/13607863.2020.1857691

Chodzko-Zajko, W. J., Proctor, D. N., Fiatarone Singh, M. A., et al. (2009). American College of Sports Medicine position stand: Exercise and physical activity for older adults. Medicine & Science in Sports & Exercise, 41(7), 1510–1530. https://doi.org/10.1249/MSS.0b013e3181a0c95c

Erickson, K. I., Hillman, C., Stillman, C. M., et al. (2019). Physical activity, cognition, and brain outcomes: A review of the 2018 Physical Activity Guidelines. Medicine & Science in Sports & Exercise, 51(6), 1242–1251. https://doi.org/10.1249/MSS.0000000000001936

Kušleikienė, S., Ziv, G., Vints, W. A. J., et al. (2025). Cognitive gains and cortical thickness changes after 12 weeks of resistance training in older adults with low and high risk of mild cognitive impairment: Findings from a randomized controlled trial. Brain Research Bulletin, 222, 111249. https://doi.org/10.1016/j.brainresbull.2025.111249

Mavros, Y., Gates, N., Wilson, G. C., et al. (2017). Mediation of cognitive function improvements by strength gains after resistance training in older adults with mild cognitive impairment. Journal of the American Geriatrics Society, 65(3), 550–559. https://doi.org/10.1111/jgs.14542

Nicola, L., Loo, S. J. Q., Lyon, G., Turknett, J., & Wood, T. R. (2024). Does resistance training in older adults lead to structural brain changes associated with a lower risk of Alzheimer’s dementia? A narrative review. Ageing Research Reviews, 98, 102356. https://doi.org/10.1016/j.arr.2024.102356

Paluch, A. E., Boyer, W. R., Franklin, B. A., et al. (2024). Resistance exercise training in individuals with and without cardiovascular disease: 2023 update: A scientific statement from the American Heart Association. Circulation, 149(3), e217–e231. https://doi.org/10.1161/CIR.0000000000001189

Rodríguez-Gutiérrez, E., Torres-Costoso, A., Pascual-Morena, C., et al. (2023). Effects of resistance exercise on neuroprotective factors in middle and late life: A systematic review and meta-analysis. Aging and Disease, 14(4), 1264–1275. https://doi.org/10.14336/AD.2022.1207

Sheoran, S., Vints, W. A. J., Valatkevičienė, K., et al. (2023). Strength gains after 12 weeks of resistance training correlate with neurochemical markers of brain health in older adults: A randomized control H-MRS study. GeroScience, 45(3), 1837–1855. https://doi.org/10.1007/s11357-023-00732-6

Zhang, J., Ye, W., Li, W., Zhang, F., & Wu, Z. (2025). Comparative efficacy of exercise interventions for cognitive health in older adults: A network meta-analysis. Experimental Gerontology. https://doi.org/10.1016/j.exger.2025.112768