Weight Training for Older Women Shown to Boost Brain Function

The research on the numerous benefits of weight lifting for women (and men) is exhaustive.  It can do everything from build muscles which help reduce body fat and improve balance to increasing the survival rate in some cancer patients.  And if all the benefits weren’t already sort of mind blowing, some new research suggests that resistance training not only strengthens your body, but can also strengthen your brain.

I have always felt dramatic mood improvements right after a lift and I can tell I feel more irritable and less confident when I haven’t lifted in a while, but a recent study  published in the Archives of Internal Medicine found that regularly exercising with weights can help minimize the effects cognitive decline and impaired mobility in seniors.

Details of the Study

The researchers, led by Teresa Liu-Ambrose, PT, PhD a researcher at the Vancouver Coastal Health Center and assistant professor of physical therapy at the University of British Columbia, enrolled 155 women aged 65 to 75 into 3 randomly generated groups.  About a third of the participants did strength training once per week, another third trained twice per week and the remaining third was the control gropu and did not train at all.  The women in the two strength training groups used a variety of machines and free weight equipment and performed exercises such as squats and lunges in their workouts.

The Results

At the end of the year-long study the researchers found that the women from both the strength training groups saw improvements in their performances on the Stoop psychological test and significant (12.9% and 10.9% in the once-weekly and twice-weekly training groups respectively) improvements  in their cognitive task performances.  The women were better able to maintain focus and resolve conflicts.  And as another bonus we were already sort of familiar with, the women saw improved muscular function, which can help prevent falls.

It is really interesting to see some of the new science going beyond what is already well documented about the physical benefits of weight training for women and exploring the relationship of resistance training on the brain.  As our population ages, and as we ourselves age, resistance training can help us live better lives by keeping our minds sharp.  The study links strength training to an improvement in executive functions which Lui-Ambrose explains are, “cognitive processes that allow you to multitask, make decisions that are appropriate for the situation, and manage your financial accounts on a daily basis.” Basically you can stay focused and solve conflicts… which are the types of abilities required to live independently.

Strength training is thought to effect to the brain in a similar way as aerobic training has already been shown to do, that is protecting the blood vessels in the brain.  However, it is also thought that the added difficulty of the motor patterns associated with strength training gives the brain a bigger workout than typical aerobic activities, which don’t stress the motor learning and memory capacity of the brain very much.  And while you can “set it and forget it” on a treadmill or exercise bike, a weight lifting program involves keeping track of what exercise you are doing, how much weight you are using as well as the sets and reps for each exercise.

Having a Workout Partner

The women in Lui-Ambroses study worked out in small groups, which she credited as further boosting the cognitive function of the participants.  I already know that lifting with a partner provides tremendous motivation and accountability. By yourself it is easy to give into that “I don’t feel like it,” but it is much harder to disappoint your partner who is counting on you to be their and be the answer to her “I don’t feel like it” blues!  Additionally, Lui-Ambrose believes that this added peer support and socialization are associated with feelings of general well-being.  “Even rat studies support the notion that group interaction benefits the brain,” she says.

Resistance training is a great (and drug-free) way to improve your total health and don’t feel you’ve missed the boat if you aren’t currently working out with weights, it is never too late to start!