N※N

Strength Training May Reduce Alzheimer's Risk by 25%

90

  //health-fitness.news-articles.net/content/2025/ .. -training-may-reduce-alzheimer-s-risk-by-25.html
  Published in Health and Fitness on Wednesday, December 17th 2025 at 18:28 GMT by deseret

• 🞛 This publication is a summary or evaluation of another publication
• 🞛 This publication contains editorial commentary or bias from the source

2025-12-17 224 x 224 / 11092 Bytes

2025-12-17 224 x 224 / 11116 Bytes

2025-12-17 227 x 222 / 7233 Bytes

2025-12-17 179 x 224 / 7785 Bytes

Strength Training and the Brain: How Weights May Keep Alzheimer’s at Bay

A growing body of evidence suggests that lifting weights and engaging in regular resistance training is more than just a means to a stronger body—it may also protect the brain against age‑related decline. A recent feature in Deseret News (published December 17, 2025) delves into the science behind this relationship, summarizes key studies, and offers practical guidance for readers looking to add strength work to their fitness routines. Below is a comprehensive summary of the article’s main points, contextualized with additional information from the research it cites.

1. The Link Between Strength Training and Cognitive Health

The article opens by framing the issue: Alzheimer’s disease and other forms of dementia are rising worldwide, and lifestyle factors that can reduce risk are a public health priority. Traditional recommendations emphasize aerobic exercise, but the Deseret News piece focuses on resistance training—a type of exercise that uses weights, resistance bands, or body‑weight movements to build muscle.

According to the author, two large‑scale observational studies published in 2024 and 2025 found that people who performed resistance training at least twice a week had a 20–25 % lower risk of developing Alzheimer’s compared with those who did not. The studies controlled for confounding factors such as diet, smoking, and baseline cognitive status, strengthening the argument that strength training itself may be protective.

2. How Muscle and Brain Communicate

To explain the underlying biology, the article draws on research from neurobiology and endocrinology:

• Brain‑Derived Neurotrophic Factor (BDNF) – Resistance training increases BDNF, a protein that supports neuron growth and synaptic plasticity. Elevated BDNF levels are associated with improved memory and learning, according to a review in the Journal of Neuroscience (2023).

• Insulin‑Like Growth Factor 1 (IGF‑1) – Lifting weights stimulates the release of IGF‑1, which has neuroprotective effects and can cross the blood‑brain barrier. A 2024 study in Nature Communications showed that IGF‑1 helped mitigate amyloid‑β plaque formation in mouse models of Alzheimer’s.

• Reduced Inflammation – Chronic inflammation contributes to neurodegeneration. Resistance training reduces circulating inflammatory markers such as C‑reactive protein (CRP) and interleukin‑6 (IL‑6), as reported in a 2025 meta‑analysis of 18 randomized controlled trials.

• Improved Cerebral Blood Flow – Muscle work increases cardiac output and promotes angiogenesis (the growth of new blood vessels). Enhanced blood flow delivers more oxygen and nutrients to brain tissue, potentially slowing the loss of neural connections.

The Deseret News article underscores that these mechanisms are complementary: better blood flow, higher neurotrophic factor levels, and lower inflammation collectively create a healthier neural environment.

3. The Research Landscape

The article references several key studies:

• The “Strong Brain” Study – Conducted by researchers at the University of Toronto, this longitudinal cohort followed 3,000 adults over 10 years. Participants who engaged in 45 minutes of resistance training twice a week had a 23 % lower incidence of mild cognitive impairment. The researchers used MRI scans to show preserved gray‑matter volume in the hippocampus and frontal lobes.

• The “Resistance‑Training and Cognition” Trial – A randomized controlled trial published in JAMA Neurology (2024) assigned 150 seniors to either a 12‑month strength‑training program or a stretching/control group. Cognitive testing (including the Montreal Cognitive Assessment, MoCA) revealed a 10 % improvement in the training group, with the effect persisting 6 months after the program ended.

• The “Muscle and Memory” Systematic Review – A 2025 meta‑analysis of 27 studies (total N > 18,000) found that each additional set of resistance exercises per week was associated with a 3 % reduction in dementia risk.

The article also links to the Alzheimer’s Association’s page on “Physical Activity and Brain Health” (https://www.alz.org/help-support/caregiving/healthy-living/physical-activity) for readers who wish to dive deeper into the science.

4. Practical Take‑Aways

After summarizing the science, the feature offers concrete tips for readers looking to incorporate strength training:

1. Start Small – Even 20 minutes of body‑weight exercises (squats, push‑ups, lunges) twice a week can be beneficial. Progress gradually to heavier weights or resistance bands.

2. Aim for Full‑Body Workouts – Target major muscle groups (legs, back, chest, shoulders, core) in each session. A typical 3‑day split (e.g., Monday, Wednesday, Friday) works well.

3. Focus on Proper Form – Poor technique can increase injury risk. Consider a few sessions with a qualified trainer, or use instructional videos from reputable sources (e.g., the American College of Sports Medicine).

4. Combine with Aerobic Activity – While resistance training has unique benefits, mixing in moderate cardio (walking, cycling) amplifies cardiovascular and metabolic health, which also supports cognition.

5. Track Progress – Keep a log of weights, reps, and how you feel. This helps maintain motivation and ensures progressive overload—a key principle for muscle growth.

The article concludes with a reminder that any exercise is better than none, and that older adults should consult healthcare professionals before starting a new program, especially if they have chronic conditions or mobility issues.

5. Expert Voices

The feature quotes Dr. Elena Martinez, a neurophysiologist at the National Institute on Aging (https://www.nia.nih.gov). Dr. Martinez states, “We’re seeing a convergence of evidence that muscle activity sends powerful signals to the brain, fostering resilience against the pathological processes that underlie Alzheimer’s.” She emphasizes the importance of consistency, noting that benefits accrue over months, not weeks.

Another voice comes from John Peters, a 67‑year‑old former accountant who began lifting weights at 63. In an interview excerpt, Peters shares that he now feels “more alert, less forgetful, and he’s able to manage his finances with ease.” He encourages readers to start when they can, citing that “the brain’s plasticity doesn’t stop just because you’re over 60.”

6. Looking Forward

The article ends on an optimistic note: “While we’re still uncovering the exact molecular pathways, the consensus is clear—resistance training is a low‑cost, high‑impact intervention that can be adopted by people of all ages.” It urges policymakers to consider promoting community strength‑training programs, citing that the cost of widespread dementia care is projected to reach $1.5 trillion annually by 2035 (source: Alzheimer’s Association).

Take‑Home Summary

• Strength training reduces Alzheimer’s risk: Large‑scale studies show a 20–25 % lower incidence among regular lifters.
• Biological mechanisms: Increased BDNF, IGF‑1, reduced inflammation, and improved cerebral blood flow contribute to neuroprotection.
• Practical steps: Start with 20–30 min of resistance work twice a week, focus on major muscle groups, maintain proper form, and combine with aerobic activity.
• Expert consensus: Neurologists and gerontologists see resistance training as a cornerstone of healthy aging.
• Future direction: More research on dosage and timing, but current evidence supports encouraging strength work for all age groups.

In short, lifting weights isn’t just for sculpted shoulders—it may also be a key tool in safeguarding memory, slowing cognitive decline, and keeping Alzheimer’s at bay. Whether you’re a seasoned athlete or a beginner, incorporating resistance training into your routine can offer profound benefits for both body and brain.