Resistance Training

This study investigated whether one year of resistance training (moderate or heavy intensity) affected brain grey matter volume over a four-year period in older adults (mean age 66). Participants (n=276) were randomly assigned to heavy resistance training (HRT), moderate intensity training (MIT), or a non-exercising control group (CON). MRI scans at baseline, 1, 2, and 4 years showed all groups experienced similar declines in total grey matter, hippocampal, and prefrontal cortex volume, with increased white matter hyperintensities. No significant differences were observed between training groups. A weak association was found between leg strength and white matter hyperintensity volume, but it did not hold after statistical correction. The study suggests resistance training does not prevent age-related brain atrophy in this population. Limitations include the active baseline lifestyle of participants, which may have masked any potential training benefits.

This randomized controlled trial (RCT) investigated the effects of 12 weeks of resistance training (RT) on cognitive performance and brain structure in 70 older adults (60-85 years old) with high and low risk of mild cognitive impairment (MCI). Participants were assigned to either RT or a control group. The RT group showed improved response time in executive function tasks and a modest increase in cortical thickness in brain regions associated with memory and cognitive control. However, statistical significance was weak, suggesting more extended interventions may be necessary. The study highlights RT’s potential neuroprotective effects but calls for larger studies to confirm results.

This study investigated how different intensities of resistance training affect brain health-related biomarkers. Twelve young male participants with no prior strength training experience engaged in a randomized controlled cross-over trial, completing either high-intensity (80% 1RM) or low-intensity (40% 1RM) resistance training. Blood samples showed that high-intensity training significantly increased neurotrophic factors (BDNF, IGF-1, VEGF), while both training intensities lowered homocysteine levels, which is linked to cognitive decline. The study was randomized, included a control period, and used statistical analyses showing significant effects (p < 0.05). However, its small sample size limits generalizability to broader populations.

This literature review explores how different types and intensities of physical exercise affect cognitive functions and quality of life in individuals with Alzheimer's disease (AD). The analysis of 42 studies found that moderate aerobic and mixed exercises improve memory and executive function, while strength training supports spatial memory by increasing hippocampal volume. High-intensity exercise boosts BDNF, a protein critical for neuroplasticity, while moderate exercise reduces neurodegenerative biomarkers like amyloid beta and tau. The findings highlight the role of tailored exercise programs in slowing cognitive decline and improving daily living activities, emphasizing physical activity as a non-pharmacological intervention for AD.

This review highlights the potential cognitive benefits of resistance training in older adults, an area less studied compared to aerobic exercise. Resistance training was shown to improve memory, executive functions, and global cognition, possibly by increasing levels of insulin-like growth factor-1 (IGF-1) and reducing homocysteine, which are linked to brain health. The exercise also combats sarcopenia, enhancing physical health and reducing fall risk. Despite promising evidence from trials, larger and more consistent studies are needed to determine optimal training parameters and understand its mechanisms. Resistance training offers a dual benefit for brain and body, making it a valuable component of aging health strategies.

This systematic review examined the impact of resistance exercises on brain structure and function and their relationship to cognitive improvement. Resistance training, including moderate-to-high intensity workouts, improved executive functions and memory in older adults. Functional changes were observed in the prefrontal cortex, with enhanced brain activation patterns correlating with better task performance. Structural benefits included reduced white matter atrophy and increased cortical thickness in key brain regions. The evidence suggests resistance training promotes neuroplasticity and combats cognitive aging. However, variations in study design and sample sizes call for further research to standardize protocols and validate findings.

This systematic review examines how resistance training (RT) induces neuroplastic changes in the brain and nervous system, improving cognitive and motor functions in health and disease. RT enhances cortical excitability, motor unit recruitment, and brain connectivity while reducing inhibitory processes, particularly in aging populations and individuals with neurological conditions like Parkinson’s or stroke. These adaptations contribute to strength, balance, and functional mobility. However, the link between neural changes and motor performance is not consistently demonstrated, highlighting the need for advanced analytical models to clarify mechanisms. RT emerges as a promising tool for both cognitive and physical health, requiring tailored approaches to optimize benefits.

This study explored how resistance training affects brain health in older adults with mild cognitive impairment (MCI). Over 18 months, participants who engaged in high-intensity resistance training showed better memory, executive function, and global cognition compared to controls. MRI scans revealed that resistance training preserved hippocampal subfields prone to Alzheimer’s-related atrophy, including the CA1 and subiculum. These structural changes were linked to improved cognitive performance, highlighting resistance training as a potential non-drug approach to delay neurodegeneration in MCI patients.

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.

This systematic review analyzed studies combining strength and cognitive-training, including "strength exergaming," which pairs physical-exercise with interactive video games. The findings suggest that simultaneous strength-cognitive-training improves both physical and cognitive functions, particularly working memory and balance. However, results were inconsistent for sequent training methods, and the evidence remains limited. Strength exergaming shows promise in enhancing motivation and adherence to training, potentially increasing the cognitive benefits of strength exercise. The review highlights the need for rigorous studies to optimize training protocols and validate outcomes.

This review highlights the role of resistance exercise in reducing anxiety, examining both short-term and long-term effects. Low-to-moderate intensity resistance training (50–70% of maximum effort) was most effective at lowering anxiety levels, with single sessions offering immediate relief and long-term programs providing sustained benefits. Resistance training reduces anxiety by influencing stress-regulating systems, such as the hypothalamic-pituitary-adrenal axis. It also improves mood and cognitive resilience across diverse populations. While results are promising, more research is needed to understand the mechanisms and benefits in clinical anxiety disorders.