Want a Stronger Brain? Grab Some Weights! 🧠🏋️

Published: Sat, 04/26/25

Updated: Sat, 04/26/25

A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

Why Your Brain Loves It When You Lift Weights

The science behind how strength training keeps your mind sharp and your body young

If you’ve ever picked up a dumbbell and thought, “This is just for my arms or legs,” think again. It turns out, your brain is one of the biggest winners when you add strength training to your weekly routine — especially as you age.

The Brain-Muscle Connection: What the Research Shows

A growing number of studies show that resistance training (like lifting weights or using resistance bands) doesn’t just preserve muscle — it actually stimulates brain function in some powerful ways:

Improved memory and executive function
A 2023 study in the Journal of Alzheimer's Disease found that older adults who did strength training 2–3 times per week showed better memory, attention, and decision-making skills than those who didn’t.

Increased brain volume
Yep, you read that right. A Canadian study showed that women over 65 who performed resistance training had increased brain volume in regions responsible for thinking and control. That’s a big deal, especially since brain shrinkage is a hallmark of cognitive decline.

Better blood flow to the brain
Lifting weights improves cardiovascular health too — which means better oxygen and nutrient delivery to your brain tissue. That helps everything from mental clarity to mood

What’s Happening Inside?

When you strength train, your body releases BDNF (brain-derived neurotrophic factor) — a protein often called “Miracle-Gro for the brain.” BDNF helps grow new brain cells and strengthens existing neural connections. That’s why you might feel more alert and clear-headed after a good workout.

The Takeaway

If you're looking for ways to stay mentally sharp, physically capable, and independent into your 70s, 80s, and beyond — strength training is your secret weapon.

And the best part? You don’t need to go to a gym or lift heavy. Simple exercises with resistance bands, light weights, or bodyweight can make a powerful impact.

Try This!

Brain-Boosting Strength Mini-Circuit (Exercise Snack)
(Do 1 round, 2–3x/week)

Chair Sit-to-Stands (10 reps)
Overhead Press with Weights or Cans (10 reps)
Marching in Place with Arm Swings (30 seconds)
Wall Pushups (10 reps)

🎯 Challenge your brain: Count backwards by 3s while marching, or say a city name that starts with each letter of the alphabet.

Your body and brain are designed to move and grow — no matter your age. It’s never too late to start building a foundation for sharper thinking, stronger bones, and a longer, more independent life.

If you would like help developing a program that will strengthen your brain, reach out for ideas! I'd love to help.

Have a Wonderful Week!

Kristen Nielsen

Start Your Freedom Journey

Want to strengthen your body, sharpen your brain, and improve your balance?

Togetherwon offers personalized, in-home fitness training tailored to your unique needs.

Call today to schedule your FREE introductory session, which includes a balance assessment and foundational exercises to get you started!

719-243-2877

Click Here to Visit My Website

🥑🍍Coconut Avocado Pineapple Smoothie

Creamy, tropical, and sneakily healthy

🌱 Ingredients:

1/2 ripe avocado

1/2 cup frozen pineapple chunks

1/2 frozen banana

3/4 cup unsweetened coconut milk (or almond milk)

Juice of 1/2 lime

1 tbsp chia seeds

1/4 tsp fresh grated ginger (optional for zing)

Handful of spinach (you won’t taste it!)

Ice cubes to blend

Extras: dash of cinnamon or a few mint leaves, scoop of unflavored protein powder or collagen powder

💪 Why it’s a powerhouse:

Avocado: Creamy texture, healthy monounsaturated fats for brain + heart health

Pineapple: Anti-inflammatory bromelain + tropical sweetness

Banana: Natural sweetener + potassium for muscle function

Chia seeds: Omega-3s, fiber, and protein

Spinach: Hidden greens for iron, folate, and phytonutrients

Ginger/lime: A digestive and flavor kick

🌀 Blend & Enjoy:

Blend until ultra-smooth and frothy. It tastes like a tropical milkshake with zero added sugar — great for breakfast, snack, or post-

workout.

Do you love pickleball? Call today to learn about TogetherWON strength, agility and balance classes to improve your game and life.

Click for More Info On Group Classes

STAY IN THE GAME.

Email: Kristen@TogetherWon.com

Phone: 719-243-2877

Website: www.TogetherWon.com

Kristen Nielsen
Functional Aging Specialist

2021 Walnut Creek Court
Colorado Springs Colorado 80921
US

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