Training, Brain health and aging

Strength Training for Longevity, Neuronal Health, Mitochondrial Function, and Brain Health

Strength training, a form of resistance-based exercise, has been extensively studied for its profound effects on longevity, neuronal integrity, mitochondrial function, and overall brain health. Regular strength training has been linked to increased lifespan, neuroprotection, cognitive enhancements, and better metabolic efficiency.

Longevity and Strength Training

Engaging in regular strength training is associated with a reduced risk of all-cause mortality. A study published in Circulation suggests that adults should aim for 300 to 599 minutes of exercise per week, including strength training, to maximize lifespan and cardiovascular health (Zhao et al., 2022). Strength training improves muscle mass retention, metabolic rate, and mitochondrial efficiency, all of which contribute to longevity (Fragala et al., 2019).

Additionally, resistance training enhances mitochondrial biogenesis, reducing oxidative stress and improving cellular energy efficiency, key factors in delaying aging (Joseph et al., 2020).

Neuronal Health and Cognitive Function

Strength training plays a crucial role in neuronal protection and cognitive function. Studies indicate that resistance exercise enhances brain-derived neurotrophic factor (BDNF), which is essential for neuronal survival, plasticity, and cognitive function (Cassilhas et al., 2016). Higher BDNF levels are associated with better memory, learning capacity, and resilience to neurodegenerative diseases such as Alzheimer’s and Parkinson’s (Marinus et al., 2019).

Dr. Kim Johnson Hatchett, a neurologist, emphasizes that regular strength training promotes the secretion of nerve growth factor (NGF), which supports neurons and myelin in the brain, ultimately reducing dementia risk (Hatchett, 2024). Additionally, resistance training has been linked to enhanced prefrontal cortex activity, a critical region for executive function and decision-making (Loprinzi & Frith, 2019).

Mitochondrial Function and Cellular Health

Mitochondria are the energy powerhouses of cells, and their function declines with age. However, research shows that strength training stimulates mitochondrial biogenesis and enhances mitochondrial function, improving energy metabolism and reducing oxidative stress (Konopka et al., 2018).

Regular resistance exercise has also been shown to increase mitochondrial density in skeletal muscle, leading to better endurance, reduced fatigue, and improved metabolic efficiency (Joseph et al., 2020). This is particularly relevant in preventing age-related neurodegeneration, as mitochondrial dysfunction is a hallmark of cognitive decline (Bertoli et al., 2022).

Brain Health and Depression Reduction

Strength training is associated with lower white matter atrophy, increased gray matter density, and improved functional connectivity between brain regions (Best et al., 2015). Studies show that strength training reduces cortisol levels, which helps in managing stress and depression (Gordon et al., 2021).

Additionally, resistance training improves neuroplasticity and synaptic strength, key factors in maintaining cognitive function and emotional resilience (Marinus et al., 2019). Some studies even suggest that strength training has comparable effects to antidepressants in treating major depressive disorder (Gordon et al., 2018).

Conclusion

Strength training provides a multifaceted approach to longevity, cognitive resilience, and mitochondrial function. By improving muscle mass, metabolic efficiency, neurotransmission, and brain health, it serves as a critical component of healthy aging and disease prevention. Incorporating progressive resistance training into a weekly routine can help sustain physical and mental well-being throughout life.

References

  • Best, J. R., Chiu, B. K., Liang Hsu, C. L., & Nagamatsu, L. S. (2015). Long-term effects of resistance training on cognitive function in older adults. Journal of Aging and Physical Activity, 23(4), 553-561. https://doi.org/10.1123/japa.2014-0266

  • Bertoli, S., Magni, P., Krook, A., & Korhonen, T. (2022). Mitochondrial dysfunction and aging: Exercise as a potential countermeasure. Trends in Molecular Medicine, 28(4), 341-356. https://doi.org/10.1016/j.molmed.2022.01.005

  • Cassilhas, R. C., Tufik, S., & de Mello, M. T. (2016). Physical exercise, neuroplasticity, and cognition. Neuroscience and Biobehavioral Reviews, 63, 1-6. https://doi.org/10.1016/j.neubiorev.2016.01.006

  • Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance training for older adults: Position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8), 2019-2052. https://doi.org/10.1519/JSC.0000000000003230

  • Gordon, B. R., McDowell, C. P., Hallgren, M., Meyer, J. D., Lyons, M., & Herring, M. P. (2018). Resistance exercise training and symptoms of depression in adults: A systematic review and meta-analysis. JAMA Psychiatry, 75(6), 566-576. https://doi.org/10.1001/jamapsychiatry.2018.0572

  • Joseph, A. M., Adhihetty, P. J., & Leeuwenburgh, C. (2020). Mitochondrial dysfunction and aging: Insights from exercise interventions. Journal of Applied Physiology, 128(3), 530-541. https://doi.org/10.1152/japplphysiol.00815.2019

  • Konopka, A. R., Harber, M. P., & Trappe, S. W. (2018). Aging skeletal muscle mitochondria: Function and efficiency. Frontiers in Physiology, 9, 1657. https://doi.org/10.3389/fphys.2018.01657

  • Loprinzi, P. D., & Frith, E. (2019). The role of resistance exercise in improving cognitive function. Clinical Physiology and Functional Imaging, 39(2), 82-88. https://doi.org/10.1111/cpf.12547

  • Marinus, N., Daman, V., De Groef, L., Joosten, E., Huybrechts, R., De Deyn, P. P., & Vermeiren, Y. (2019). Neurobiological mechanisms of resistance training in the healthy aging brain. Ageing Research Reviews, 55, 100947. https://doi.org/10.1016/j.arr.2019.100947

  • Zhao, M., Veeranki, S. P., Magnussen, C. G., Xi, B. (2022). Recommended physical activity and all-cause mortality in US adults. Circulation, 145(1), 41-49. https://doi.org/10.1161/CIRCULATIONAHA.121.057414

  • For a more in-depth understanding, you might find this video insightful: https://www.youtube.com/watch?v=YXl1evV_spo&ab_channel=FoundMyFitness
Back to blog