Instability Resistance Training improves Working Memory, Processing Speed and Response Inhibition in Healthy Older Adults: A Double-Blinded Randomised Controlled Trial

This randomized controlled trial evaluated the effects of instability resistance training (I-FRT) compared to stable machine-based training on cognitive functions in 68 older adults over 10 weeks. The I-FRT group showed significant improvements in working memory, processing speed, and response inhibition, assessed through tests like the Digit Memory Test and Stroop-Color-Word Test. These benefits stem from the combined cognitive and physical challenges of balancing during resistance training. While both training types improved physical strength, I-FRT uniquely enhanced executive functions, indicating its potential for promoting cognitive resilience in aging populations. The findings highlight the brain-health benefits of integrating balance into strength exercises.

Older adults should incorporate instability resistance training into their routines, performing exercises like squats and lunges on unstable surfaces 2–3 times per week. This approach can enhance memory, processing speed, and balance. Although this trial demonstrated clear cognitive benefits, the short duration and specific population mean results may vary. Supervision is recommended to ensure safety and maximize effectiveness, especially for individuals new to such training.