Move · Brain health technique
Strength training
Evidence grade: Essential
Structured resistance exercise using body weight, free weights, machines, or bands to build muscle, bone density, and neuromuscular control. Involves progressive overload—gradually increasing resistance to stimulate adaptation.
- Practice
- Move
- Principle
- Engagement
- Tactic
- Training
- Health domains
- musculoskeletal
- Evidence grade
- Essential
- Strength of evidence
- High
- Cost
- High
- Effort
- Medium
- Time commitment
- High
How to practice Strength training
Train major muscle groups 2–3 times per week. Perform 2–3 sets of 6–12 repetitions per exercise with challenging resistance. Rest 48 hours between sessions for each muscle group. Prioritize compound movements (squats, rows, presses). Combine with mobility work. Gradually increase weight or reps over time. Proper form and recovery are crucial for brain and joint longevity.
The evidence behind Strength training
When you compare the top 10% of people to the bottom 10% in strength, there's a ~70% reduction in both incidence and mortality associated with all-cause dementia. There are multiple hypothesized mechanisms for this, including the fact that novel movement is a direct cognitive stimulus, muscle acts as a glucose sink which improve glucose metabolism, the creation of BDNF, and the anti-inflammatory benefits.
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