Does lifting weights make you smarter?

Resistance training makes not only a strong body, but also a healthy mind.

Cognition refers to mental processes such as attention, memory, learning, and executive function. These abilities influence everything from academic and work performance to emotional regulation and long-term brain health. 

Growing evidence suggests that resistance training plays a meaningful role in supporting cognitive function across the lifespan. Here are some of the cognitive benefits of resistance training.

Multiple systematic reviews provide strong evidence that resistance training can improve cognition, specifically global cognition, executive functioning, and memory.^1,2. Executive function includes skills like planning, focus, task switching, and impulse control. Proper executive function is essential for everyone in their day-to-day life. As we age, executive function is particularly important for maintaining independence. These findings suggest that resistance training not only makes your body stronger, but makes your brain and neurological system stronger as well.

What is going on under the skull?

The cognitive benefits of resistance training are likely driven by multiple physiological and neurological mechanisms working together. ^3,4 

Neurotrophic factors are synthesized and released by neurons and support the formation of new neural connections — a process known as neuroplasticity. They are also essential for repair and adaptation following injury. Two of the most well-studied neurotrophic factors are brain-derived neurotrophic factor (BDNF) and nerve growth factor (NGF).

Additional mechanisms include improved cerebral blood flow, favorable hormonal adaptations, and positive psychological effects.

Improved blood flow enhances oxygen and nutrient delivery to the brain, which is especially important given that the brain accounts for roughly 20% of the body’s resting oxygen and energy consumption.

Resistance training also improves insulin sensitivity, glucose regulation, and reduces chronic inflammation. Because the brain relies heavily on glucose as its primary fuel source, improved metabolic health directly supports cognitive performance.

Finally, resistance training has demonstrated antidepressant effects, which may further enhance focus, mood, and overall cognitive function.⁵

The benefits of resistance training extend across the lifespan.

The physical benefits of resistance training in older adults are well known, such as combating sarcopenia (age-related muscle loss), helping prevent osteoporosis, and reducing the risk of falls and fractures. Cognitive benefits of resistance training also extend to older adults and programs do not need to be extreme to yield these benefits. One study shows that a moderate intensity resistance training program is just as effective in stimulating these cognitive benefits. ⁶ 

Resistance training has demonstrated protective effects against age-related cognitive decline.^7,8 Additionally, strong evidence suggests resistance training can help improve and preserve memory in older adults. Even those with baseline cognitive impairments such as Alzheimer’s disease and mild to moderate dementia can see measurable benefits in cognition from a resistance training program. ⁹

 Resistance training has cognitive benefits for children as well. A 2023 systematic review and meta-analysis found that resistance training in school-aged youth had positive effects on cognition, academic performance, and on-task behavior. Interestingly, resistance training alone produced greater cognitive benefits than combined aerobic and resistance programs in some cases.¹⁰

The belief that resistance training is harmful to kids is outdated. As outlined by the American College of Sports Medicine, resistance training is safe, effective, and adaptable for nearly all populations when properly programmed.

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 References:

1.      Wu J, Huang C. A systematic review and meta-analysis of the effects of resistance exercise on cognitive function in older adults. Front Psychiatry. 2025;16:1708244. doi:10.3389/fpsyt.2025.1708244

2.      Landrigan JF, Bell T, Crowe M, Clay OJ, Mirman D. Lifting cognition: a meta-analysis of effects of resistance exercise on cognition. Psychol Res. 2020;84(5):1167-1183. doi:10.1007/s00426-019-01145-x

3.      Ryder OA. Species conservation and systematics: the dilemma of subspecies. Trends Ecol Evol. 1986;1(1):9-10. doi:10/d5s9d6

4.      Mandolesi L, Polverino A, Montuori S, et al. Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits. Front Psychol. 2018;9:509. doi:10.3389/fpsyg.2018.00509

5.      Augustin N, Bendau A, Heuer S, Kaminski J, Ströhle A. Resistance training in depression. Dtsch Ärztebl Int. Published online November 10, 2023. doi:10.3238/arztebl.m2023.0196

6.      Cassilhas RC, Viana VAR, Grassmann V, et al. The Impact of Resistance Exercise on the Cognitive Function of the Elderly. Med Sci Sports Exerc. 2007;39(8):1401-1407. doi:10.1249/mss.0b013e318060111f

7.      Liu-Ambrose T, Donaldson MG. Exercise and cognition in older adults: is there a role for resistance training programmes? Br J Sports Med. 2009;43(1):25-27. doi:10.1136/bjsm.2008.055616

8.      Shin MK. Effects of an Exercise Program on Frontal Lobe Cognitive Function in Elders. J Korean Acad Nurs. 2009;39(1):107. doi:10.4040/jkan.2009.39.1.107

9.      Azevedo CV, Hashiguchi D, Campos HC, et al. The effects of resistance exercise on cognitive function, amyloidogenesis, and neuroinflammation in Alzheimer’s disease. Front Neurosci. 2023;17:1131214. doi:10.3389/fnins.2023.1131214

10.   Robinson K, Riley N, Owen K, et al. Effects of Resistance Training on Academic Outcomes in School-Aged Youth: A Systematic Review and Meta-Analysis. Sports Med. 2023;53(11):2095-2109. doi:10.1007/s40279-023-01881-6