When most people think of hitting the gym, they imagine pumping iron for bigger biceps, powering through squats for stronger legs, or torching calories with a cardio session. The goal is often physical—improved fitness, weight loss, more muscle tone, or a better physique. But there’s another major benefit to all that effort in the gym – a benefit that doesn’t get talked about nearly enough: a sharper, healthier brain.

At AFAC gym in Thornton, CO, our mission is to help our community not only feel stronger and healthier but to live better — and that includes mental clarity, sharper thinking, and a reduced risk of age-related cognitive decline. As it turns out, lifting weights could be one of the best things you can do to boost your brainpower.

Is Gym Exercise as Good for Your Brain as it Is for Your Body?

The connection between physical fitness and brain health has grown stronger with each passing year of research. While aerobic activities like walking, swimming, or biking have long been linked to better cognitive performance, recent studies have turned the spotlight on strength training as a major player in supporting brain function. From children to seniors, the benefits seem to be universal.

Strength training, also known as resistance training, involves working your muscles against a force by using weights, resistance bands, or even your own body weight. Beyond building lean muscle mass and supporting joint health, this type of exercise appears to positively affect key areas of the brain responsible for memory, focus, emotional regulation, and executive function.

Let’s take a closer look at what science has revealed about the powerful relationship between lifting weights and lifting brain function.

New Evidence from Ageing Research Reviews

Forget the old stereotype that strong bodies come at the cost of sharp minds. In fact, a recent meta-analysis published in Ageing Research Reviews (December 2023) challenges that outdated thinking head-on. Researchers looked at 54 randomized controlled trials conducted between 2007 and 2022, encompassing over 6,000 participants from ages six to over 60. These studies compared supervised exercise interventions — ranging from strength training and cardio to mind-body modalities like yoga — with non-exercising control groups.

Their findings? Repeated exercise had a significant and positive impact on cognitive performance across the board.

Here are some key takeaways:

Strength training was especially effective at enhancing overall brain capacity and executive function—the brain’s ability to plan, focus, and manage tasks.
Aerobic training also delivered impressive results, particularly in areas like attention and information processing.
Mind-body exercises, especially those performed at higher intensities, were linked to improvements in memory.
Older adults appeared to benefit most, suggesting that exercise may help slow or even reverse age-related cognitive decline.

The authors concluded that strength and cardiovascular exercise could be leveraged as powerful tools to protect and even enhance cognitive health. Their recommendation? Aim for two to five workouts per week focusing on strength and aerobic activities.

Brain Boost from a Single Workout: Insights from Brain and Behavior

If you’ve ever left the gym feeling more alert or mentally clear, you’re not imagining it. A 2024 study published in Brain and Behavior demonstrated that just one session of high-intensity resistance training can improve memory and brain connectivity within a matter of days.

In this study, researchers from Tohoku University recruited 60 healthy young adults who did not regularly engage in strength training. Participants were split into two groups: one underwent a session of resistance training, while the control group remained sedentary.

Two days after the session, those who exercised performed better on memory tests involving both free and cued recall tasks. Even more impressively, MRI scans showed increased functional connectivity in the hippocampus—the part of the brain central to memory formation and emotional regulation.

While the improvements in memory were modest, the findings highlight that the brain responds quickly and positively to resistance exercise, reinforcing the idea that mental benefits don’t require long-term commitment to begin showing up.

Psychology Today Highlights the Brain-Enhancing Power of Resistance Training

A recent article in Psychology Today echoed these findings, emphasizing the mental benefits of weightlifting beyond just muscle growth. The article highlighted that:

Regular resistance training has been shown to support better brain health, especially in aging populations.
This type of exercise may help stabilize metabolism, which has been linked to a reduced risk of cognitive disorders like Alzheimer’s disease.
Resistance training could also improve immune function and lower inflammation — both of which are associated with better mental health outcomes.

Notably, researchers observed that individuals who began strength training—even without previous experience—showed improvements in cognitive performance and mood. This is especially encouraging for older adults or those at risk of cognitive decline.

And while aerobic activity is often more broadly prescribed, the article made a compelling case for incorporating weightlifting into routine fitness prescriptions — particularly because no medication currently offers the same wide-ranging benefits that strength training provides for both body and mind.

Diverse Research Supports the Cognitive Power of Strength Training

The scientific support for strength training’s effect on brain health doesn’t stop there. Multiple studies across various journals reinforce the consistent message: resistance exercise is a brain-healthy habit at any age.

Journal of Exercise Nutrition & Biochemistry (2017)

A study of 36 college-aged women found that high-intensity strength training and combined moderate-intensity resistance plus aerobic exercise led to measurable improvements in cognitive test performance. Interestingly, the combination of moderate-intensity resistance and aerobic activity proved most effective in this group.

Journal of the American Medical Association (2010)

Canadian researchers examined women aged 65 to 75, comparing resistance training programs (once or twice a week) to a control group that participated in balance and toning exercises. The results? Those in the strength-training groups showed improved memory, sharper attention, and better conflict resolution skills. The balance and toning group saw no such improvements.

Dove Medical Press (2016)

Another study tracked women aged 60 to 70 who completed a 12-week resistance-training program. After training three times a week, participants showed a 19% improvement in cognitive performance, alongside boosts in muscular strength. The control group, which didn’t exercise, saw no cognitive benefits.

European Review of Aging and Physical Activity (2019)

In a study involving 100 older adults with mild cognitive impairment, researchers found that six months of progressive resistance training offered neuroprotective benefits to the hippocampus, particularly in areas vulnerable to Alzheimer’s disease. These results are promising for those concerned about memory decline or age-related cognitive changes.

So, How Much Strength Training Do You Need?

Based on the current body of research, consistency is more important than intensity or duration. Whether you’re lifting light weights or going heavy, the key is to engage your muscles regularly. Here’s what most experts now recommend:

2 to 3 strength training sessions per week, targeting all major muscle groups.
Combine with aerobic exercise or integrate circuit-style routines that mix cardio and resistance.
Include mind-body practices like yoga or tai chi to further support memory and mood.

Even short sessions can lead to meaningful improvements. And as shown in the Tohoku University study, benefits to memory and brain connectivity may emerge just days after a workout.

The Brain is a Muscle, Too. Train It at AFAC Gym!

AFAC gym isn’t just a place to sculpt your body — it’s a community where you can strengthen your mind. Our weightlifting programs, group classes, and personal training sessions are designed to support total wellness: physical, emotional, and cognitive.

So whether you’re a seasoned lifter or just beginning your journey, know this — every rep is not only building stronger muscles but also a sharper, more resilient brain.

At AFAC gym, your goals are our passion. Let’s train your brain the smart way, together.

Visit AFAC gym today to speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.