Regular physical activity is important for maintaining a healthy brain as we age. But experts say one particular form of exercise—resistance training—is crucial for brain health, with research showing it may help reduce the risk of Alzheimer’s disease, a brain disorder caused by damage to nerve cells in the brain.
Robert Love, a neuroscientist who specializes in helping people with Alzheimer’s disease, discussed the topic in a recent video posted on his TikTok account @robertwblove.
In the clip, which has amassed 5.7 million views since it was posted on February 17, Love notes that resistance training is the “best exercise to grow new brain cells” due to the release of high levels of brain derived neurotrophic factor (BDNF).
This, he explains, is a growth factor that facilitates the growth of new brain cells and new neural connections.
Love says that “the best exercise to release BDNF is resistance training” and “higher levels of BDNF reduce the risk of Alzheimer’s disease and promote healthy aging.”
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Dayan Goodenowe, a neuroscientist known for his work on prodromes—early biochemical indicators of disease—and who is the author of the book Breaking Alzheimer’s, echoed Love’s thoughts, telling Newsweek that “resistance training is a well-established and validated intervention to reduce the risk of AD [Alzheimer’s disease].”
Goodenowe explained that chronic inflammation and high levels of stress hormones (cortisol) have been linked to Alzheimer’s disease and “resistance training lowers inflammation and helps regulate stress hormones, creating a healthier brain environment.”
Goodenowe said it’s important to note that “resistance training isn’t just about building muscle—it’s about building brain resilience. By engaging in strength-based exercises, we enhance brain function, slow cognitive decline and reduce the risk of Alzheimer’s disease.”
Dr. Kwadwo Kyeremanteng, the head of ICU at The Ottawa Hospital in Canada, also told Newsweek: “Exercise—particularly resistance training—plays a crucial role in brain health, with increasing evidence linking it to a reduced risk of Alzheimer’s disease.”
Kyeremanteng explained that “BDNF is a key neurotrophic factor that enhances neurogenesis, synaptic plasticity, and neuronal survival, all of which are vital for cognitive function and protection against neurodegeneration.”
A June 2024 study in the International Journal of Molecular Sciences reported that resistance training has “neuroprotective effects associated with Alzheimer’s disease,” such as in how it increases the volume of the hippocampus (a part of the brain involved in memory, learning and spatial navigation), improves neuroplasticity (the brain’s ability to change and adapt) and promotes cognitive function.
Resistance exercise in older adults was found to “induce structural brain changes associated with a reduced risk or slower progression of brain structural and functional alterations associated with AD,” in a July 2024 study in Ageing Research Reviews.
Goodenowe added that studies have shown that older adults who do resistance training twice a week perform better on memory and cognitive tests, compared to those who don’t.
Kyeremanteng also noted that while resistance training does increase BDNF, “aerobic exercise has been more consistently shown in research to elevate BDNF levels significantly.”
The doctor advised that “a combination of aerobic and resistance training is likely the most effective strategy for reducing Alzheimer’s risk.”
How Exercise Can Help Reduce Alzheimer’s Risk
Kyeremanteng pointed out that resistance exercises provide unique cognitive benefits beyond just BDNF. “Strength training improves insulin sensitivity, reduces neuroinflammation, and enhances vascular function, all of which contribute to a lower risk of Alzheimer’s,” the ICU physician explained.
The doctor notes that resistance training also preserves muscle mass, metabolic health and functional independence, all of which are “factors that indirectly influence cognitive longevity.”
Below are some key findings that “support the role of exercise in Alzheimer’s prevention,” according to Kyeremanteng.
- BDNF and neuroprotection: Kyeremanteng noted that exercise increases BDNF, particularly in the hippocampus, “a region critical for memory that is affected early in AD.”
- Reduction of Amyloid and tau (a type of protein involved in Alzheimer’s disease) pathology: Exercise encourages non-amyloidogenic processing, reducing toxic levels of Amyloid beta (Aβ), a chain of amino acids found in the brains of those with Alzheimer’s, which is “a hallmark of AD,” the physician noted.
- Anti-inflammatory effects: Physical activity helps counteract neuroinflammation, a key driver of neurodegeneration, Kyeremanteng noted.
- Hippocampal volume preservation: Exercise has been shown to prevent hippocampal atrophy (degeneration or shrinkage) and improve spatial memory, the physician said.
- Combination training benefits: Resistance training complements aerobic exercise by enhancing metabolic health, improving functional ability and promoting brain resilience through different mechanisms, Kyeremanteng said.
Kyeremanteng said: “Ultimately, while resistance training alone is beneficial, the best evidence-based approach for cognitive health and Alzheimer’s prevention is a combination of resistance and aerobic exercise. This holistic approach optimizes brain plasticity, vascular health and overall resilience to neurodegenerative diseases.”
Newsweek has contacted Robert Love for comment via email and TikTok.
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References
Cheng, A., Zhao, Z., Liu, H., Yang, J., & Luo, J. (2022). The physiological mechanism and effect of resistance exercise on cognitive function in the elderly people. Frontiers in Public Health, 10. https://doi.org/10.3389/fpubh.2022.1013734
Nicola, L., Loo, S. J. Q., Lyon, G., Turknett, J., & Wood, T. R. (2024). Does resistance training in older adults lead to structural brain changes associated with a lower risk of Alzheimer’s dementia? A narrative review. Ageing Research Reviews, 98. https://doi.org/10.1016/j.arr.2024.102356
Sepúlveda-Lara, A., Sepúlveda, P., & Marzuca-Nassr, G. N. (2024). Resistance Exercise Training as a New Trend in Alzheimer’s Disease Research: From Molecular Mechanisms to Prevention. International Journal of Molecular Sciences, 25(13). https://doi.org/10.3390/ijms25137084
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