Build Muscle to Boost Brainpower After 60
If you’re looking for one more good reason to lift weights in your 60s, this could be it. We know that strength training is vital to keep our muscle mass as we age. But did you know that lifting weights can also keep your mind sharp and ward off cognitive decline? Groundbreaking research shows that strength training doesn’t just sculpt your body — it strengthens your brain too. In this article, we’ll explore how lifting weights can boost your brainpower and keep you mentally fit for life.
Lifting Weights can Prevent Cognitive Decline
It’s well known that lifting weights helps prevent and reverse the natural loss of muscle that comes with getting older. But what many people don’t realize is that lifting weights can slow down, prevent, and even reverse cognitive decline. That’s right, building muscles builds your brainpower too!
In our 60s, we all start to worry about cognitive decline. We misplace our keys, our wallet, we can’t put a name to a familiar face or we have trouble keeping up in a group conversation. And we have real reason to worry — because cognitive decline is common with aging. It can show up as problems with short-term memory, slower thinking, and decision-making – trouble concentrating and staying focused, difficulty planning, organizing, or handling complex tasks. This cognitive decline can drastically diminish our independence, relationships, and overall quality of life, robbing us of the rich and fulfilling retirement years that we’ve worked so hard to enjoy.
Age-Related Cognitive Decline is Not Inevitable
But here’s the exciting news: age-related cognitive decline is not inevitable. Recent research has unveiled exciting findings about the power of strength training to boost our brains as we age. Studies show strength training can significantly enhance key cognitive functions – memory, processing speed, executive function, and attention. These are the mental skills we rely on every day for problem-solving and independence. Here are just a few of these remarkable findings that reveal how strength training can revolutionize cognitive health after 60.
#1 - Just Six Months of Strength Training Boosts Brainpower
This groundbreaking Australian study of 100 older adults revealed that, after just six months of strength training, the participants showed big improvements in cognitive function, executive function, memory, speed, and attention. After just 6 months of strength training, the number of participants that scored normal cognitive scores doubled, jumping from 24% to 48%. Even more impressive, these cognitive improvements were still present 12 months after they stopped training. That’s right – just a 6-month investment in strength training led to brain benefits lasting at least a year and a half! That’s amazing.
#2 - Weightlifting Just Twice a Week Improves Cognitive Performance
This Canadian study of adults aged 65 to 75 found that strength training just once or twice a week for a year led to substantial improvements in cognitive processing speed, attention, and executive functions, which includes skills like planning and decision-making, and multitasking. Just training once or twice a week! That’s it! That’s amazing too.
#3 - Strength Training Preserves Brain Size
And strength training doesn’t just improve cognitive performance – it also affects the physical structure of the brain. This study of 155 women over 65 found that strength training twice a week actually reduced the deterioration of the white matter in their brain – that’s the brain’s all-important communication network. Lifting weights essentially slowed down age-related brain shrinkage. So, that’s right, weightlifting preserved brain size!
#4 - Lifting Weights Improves Short Term Memory
Finally, this study found that strength training improved overall cognitive function in cognitively healthy and impaired adults over age 60. And best of all, cognitively healthy people also experienced an improvement in short-term memory so, yes, you will be able to find your keys again!
Weight Training is Safe for Older Adults
These findings paint a clear picture: strength training is a powerful tool for maintaining and enhancing cognitive function as we age.
Now, you might be thinking, “Isn’t strength training risky for older people?” or “I’m too old to start lifting weights now.” Let’s tackle those concerns straight-on.
First, strength training is not only safe for older adults, but it’s also highly recommended by health professionals. When done correctly, it’s one of the safest forms of exercise. The key is to start slowly and progress gradually.
Another misconception is that you need to spend hours and hours in the gym. You don’t. These studies show that you can get big brain-boosting benefits from as little one two or 30-minute sessions per week. And it doesn’t matter how old you are, it is never too late to start. Your body and brain can benefit from strength training at any age.
It's Easy To Get Started
It’s easy to get started with strength training. Here are a few great exercises that you can do at home without any special equipment:
Pushups – to strengthen your chest, shoulders, triceps and core
Squats – to build lower body muscles including quadriceps, hamstrings, glutes, and calves.
Triceps Dips – to strengthen your triceps, shoulders and chest
Lunges – another great exercise to strengthen all the muscles in your lower body
Now, to maximize your results, you’ll eventually need to advance to lifting weights. You can do this at home like I do using an inexpensive bench and a few dumbbells, which you can find on the Resource Page.
Everyone Should Lift Weights After 60
So the evidence is clear: strength training is a powerful tool for maintaining both physical and cognitive health as we age. It’s not just about building muscle – it’s about building a stronger, sharper you.
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