Resistance Training Boosts Mental Clarity, Memory & Longevity Blog Banner
We all know that lifting weights builds stronger muscles, improves posture and helps with fat loss. But what if it could also sharpen your memory? Improve your focus? Maybe even reduce the risk of Alzheimer’s?
Turns out, it can.
More and more research is uncovering a fascinating connection between resistance training and brain health. And at the centre of this link is a protein called brain-derived neurotrophic factor, or BDNF for short. It’s a key growth factor for the brain which supports memory, learning and overall mental functions. Strength training has been shown to be one of the best ways to boost it.
For anyone studying an S&C personal training course or coaching older adults, this opens up a whole new angle on how we talk about exercise. It’s not just about looking better or lifting more, it’s about thinking clearer, remembering better and ageing with confidence.
Let’s take a look at what BDNF is, how does resistance training affect it, and what we can do as fitness professionals to support clients looking for both physical and cognitive gains.
BDNF (brain-derived neurotrophic factor) is a protein that helps the brain stay healthy. It’s involved in creating new neurons, strengthening connections between brain cells and protecting those cells from damage. Think of it like fertiliser for your brain. It helps things grow and stay strong.
Higher levels of BDNF are associated with better memory, faster learning and lower risk of neurological diseases like Alzheimer’s and Parkinson’s. Low BDNF levels on the other hand, are linked to depression, brain fog and cognitive decline.
That’s why it’s such a big deal. And that’s also why strength training has become more than just a tool for hypertrophy. It’s now a genuine candidate for boosting mental health and longevity.
A recent systematic review by Putra et al. (2025) pulled together ten high-quality, randomised controlled trials exploring how resistance training impacts BDNF levels in humans. The verdict was that it works. Every single study reviewed showed that resistance training significantly increased BDNF levels.
Some used traditional strength training like bench press, squats and rows, while others incorporated circuit training or combined strength with cognitive drills. Participants ranged from young adults to older adults in their 60s and 70s. Across the board, BDNF levels went up.
That makes resistance training a strong contender for anyone looking to support clients with cognitive concerns. Whether it’s memory lapses, early signs of cognitive decline or simply the desire to feel mentally sharp, resistance training has a role to play.
It’s a finding that reinforces the value of Strength & Conditioning courses to all professionals, not just for performance programming, but for long-term health strategies.
So how exactly does a dumbbell bicep curl or a set of squats lead to a smarter, healthier brain?
It starts with the body’s natural response to effort. When we exercise, particularly with moderate to high intensity, the body produces small amounts of oxidative stress. This sounds bad, but it’s actually a helpful signal. It tells the body to adapt, repair and strengthen itself.
This stress response leads to the release of chemicals called myokines, particularly IL-6 and IL-15, from the muscles. These myokines then travel to the brain, triggering an increase in BDNF production (Kandola et al., 2016). Resistance training also boosts blood flow and oxygen to the brain, which helps neurons stay healthy and well-fed.
Meanwhile, regular exercise has been shown to increase mitochondrial function in neurons (Jiménez-Maldonado et al., 2025) and stimulate neurogenesis, that is, the birth of new brain cells. This happens especially in the hippocampus, which is the part of the brain that handles memory and learning ().
So it’s not just a one-off blip. Regular resistance training actually changes the structure and function of the brain.
If you’re thinking of programming with brain health in mind, here’s what the evidence points to.
First, the sweet spot for boosting BDNF seems to be moderate to high-intensity training, using 60–80% of a client’s 1RM (one-rep max). Training sessions should last between 45 and 60 minutes, two to three times per week. This kind of setup was common across several of the studies reviewed (e.g. Eidukaitė et al., 2023 and Forti et al., 2015).
Exercises don’t need to be complicated. Bench presses, leg extensions, squats, rows and shoulder presses were all used. Both free weights and machine-based routines worked. The important thing was consistent challenge and effort.
Adding cognitive elements to resistance training, such as asking clients to remember cues, alternate steps in a pattern or perform simple brain tasks between sets was especially effective. The study by Castaño et al. (2022) showed that the group doing resistance training with cognitive tasks saw the biggest BDNF boost.
And of course, exercise variety and enjoyment matter too. A combined training approach like Pilates mixed with weights and aerobic work and also showed positive effects (Ozkul et al., 2018). So you don’t have to ditch creativity to support brain health.
BDNF isn’t just a buzzword or a lab measurement. It’s a marker of real, meaningful changes in the brain and it gives us another reason to encourage consistent strength training.
For older adults, regular resistance work can reduce the risk or delay the onset of dementia and cognitive impairment. For younger clients, it can help manage stress, improve focus and support mental resilience.
This makes brain health a valuable motivator for clients who may not care about building bigger muscles, but do care about staying sharp, independent and emotionally well.
If you’re delivering strength & conditioning based training programmes, it’s worth integrating these brain-based benefits into your communication with clients. This can help differentiate your coaching approach from others and highlight the full-body impact of strength training.
Resistance training has always been good for your body but now we know it’s good for your brain too.
By increasing BDNF levels, it helps your brain adapt, grow and stay resilient with no pills required. Whether you’re working with young adults, busy professionals or older clients trying to stay independent, resistance training is one of the smartest strategies we have.
So let’s start talking about it, not just in terms of six-packs or squats, but in terms of brain health, mental clarity and long-term wellbeing. Because when we train the body, we really can train the brain.
If you’re aiming to become a personal trainer with a specialist edge in performance training, the Strength & Conditioning Exercise Specialist & Master Diplomas™ offer exactly what you need. These diplomas include your full personal training qualification plus in-depth S&C knowledge grounded in real science. In a recent systematic review of ten high-quality studies, resistance training was shown to significantly increase levels of brain-derived neurotrophic factor (BDNF), which is a key player in memory, learning and mental sharpness. One study in the review found that participants who combined resistance training with cognitive drills saw the greatest boost in BDNF levels, proving that smart strength training doesn’t just build muscle, it builds better brains too. With our diplomas, you’ll learn how to design and deliver training programmes that support not only physical performance, but long-term cognitive health as well.
Strength & Conditioning Exercise Specialist & Master Diploma™ – In-Person, Live-Virtual & Distance Study
If you’re already a qualified personal trainer and ready to upskill, the Level 4 Strength and Conditioning Coaching Course is your next step. This advanced course dives into the science and strategy behind performance-based training, which is ideal if you’re working with athletes or clients who want to train with purpose. Research shows that resistance training doesn’t just build physical strength, it also has a measurable impact on brain health. In one study reviewed, older adults who performed resistance training twice a week for 12 weeks saw significant increases in BDNF levels. BDNF is a biomarker linked to improved cognitive function, memory and mental clarity. Another trial found that high-intensity resistance workouts led to even greater BDNF gains than low-intensity sessions. Through this course, you’ll gain the knowledge and tools to apply these findings in the real world, allowing you to design intelligent programmes that support both performance and long-term wellbeing.
Strength & Conditioning Coaches Course – Distance Study
A PT’s Guide to Dosing for Performance If you’ve been going to the gym for…
We’ve all seen it, clients buzzing with excitement because they’ve finally shifted a few kilos.…
When we talk about resistance training, most people picture barbells, protein shakes and twenty-somethings flexing…
Why Training Type Should Shape Your Nutrition Strategy Let’s get one thing straight, your body…
Time off happens. Whether it’s due to injury, illness, a holiday gone on too long,…
It’s a familiar worry among clients and trainers, that working out makes you ravenous. The…