Recent research is revealing an fascinating connection between our muscles and our minds, suggesting that maintaining muscle mass through strength training isn’t just about physical fitness – it’s also crucial for protecting our cognitive health as we age.
A groundbreaking study from Monash University has found a direct link between thigh muscle volume and brain structure in middle-aged adults. According to researcher Alicia Lu, thigh muscle mass serves as an excellent indicator of overall body muscle mass, making this finding particularly significant for understanding the muscle-brain connection.
But what explains this intriguing relationship? Scientists have proposed several mechanisms. One theory suggests that lifestyle factors play a crucial role – people who maintain an active lifestyle tend to have both better muscle mass and cognitive function. Another explanation involves compounds called myokines, which are released by skeletal muscle and help reduce inflammation, a factor implicated in neurodegenerative diseases.
Dr. Tommy Wood, an assistant professor at the University of Washington and host of the Better Brain Fitness podcast, explains that the more we work our muscles and the harder we push them, the more myokines are released. While researchers are still uncovering new mechanisms behind how exercise benefits the brain, the evidence for resistance training’s positive impact is compelling.
Resistance exercise appears to be particularly beneficial for brain health in several ways:
- It directly stimulates neuromuscular connections between the brain and muscles
- It supports the brain’s white matter, which is crucial for information exchange between different brain areas
- It helps control blood sugar levels, reducing the risk of type 2 diabetes, a known risk factor for dementia
- It prevents frailty, which can lead to social withdrawal and increased fall risk
The benefits of strength training extend beyond just brain health. Muscle mass is increasingly being referred to as the “organ of longevity” due to its protective effects against illness and age-related decline. Research shows that people with greater muscle mass have better survival rates after severe illnesses or cancer diagnoses.
Perhaps most impressively, Wood’s research found that adults over 60 who regularly engage in resistance exercise maintain the strength levels of non-exercising individuals 15-20 years their junior. The study also revealed that relative strength was one of the best predictors of cognitive function in adults 65 and older, even after accounting for other health conditions.
For those looking to start strength training, Wood recommends a simple but effective protocol:
- Exercise twice per week for at least six months
- Include 5-6 different exercises or machines that work the entire body
- Perform three sets of 8-12 repetitions for each exercise
- Total time commitment: 60-90 minutes per week
Basic exercises can include sit-ups, squats, push-ups, leg raises, and planks. The key is to make sure the workout remains challenging – if it becomes too easy, it’s time to increase the intensity or weight.
While some brain benefits can persist for months after stopping training, they may diminish after about a year, highlighting the importance of maintaining a regular routine. The good news is that it’s never too late to start. Although building muscle might be slightly more challenging later in life, significant strength gains are still possible at any age. With proper guidance and technique, strength training is also one of the safest forms of exercise, with only walking having a lower injury risk.
As David Merrill, director of the Pacific Brain Health Centre, puts it: “Use it or lose it” isn’t just a hypothesis – it’s a biological fact that applies to both our brains and our muscles. By incorporating regular strength training into our lives, we can protect not just our physical strength but our cognitive health as well, setting ourselves up for healthier, more active aging.
Remember: when it comes to both brain and brawn, consistency is key. Start where you are, progress gradually, and make strength training a regular part of your healthy lifestyle routine.
