Can Weight Training Make You Smarter? Insights from recent Research indicate it can and may help fight depression  

In recent years, the benefits of physical exercise for mental health have gained considerable attention, with many studies exploring how different forms of exercise can impact mood, cognition and overall well-being. 

Aerobic exercise has long been known for its mental health benefits. But there is growing evidence that resistance training, typically associated with building muscle, can also improve mental health and cognitive function. 

In recent years, the intersection of physical fitness and cognitive health has been a topic of interest. The goal of resistance training is to build muscle, improve metabolic health and possibly lower stress levels. But it has been gaining attention for its potential effects on brain function and cognition, as well as its ability to fight depression. 

Can lifting actually make you smarter? Can it actually reduce depression? Let’s look at what the recent peer-reviewed studies and randomized controlled trials say about the impact of resistance training on cognitive performance and mental health. 

Does Resistance Training Make You Smarter? 

While resistance training is primarily focused on muscle hypertrophy and strength, emerging evidence suggests it may have positive effects on cognitive function. Several studies have pointed to improvements in such areas as executive function (problem solving, memory and attention) and processing speed. 

A 2020 study published in the Journal of Sport Sciences found that older adults (67 years and older) who participated in resistance training 3 times per week for 12 weeks showed considerable improvements in cognitive performance, particularly in tasks involving attention and memory. 

Research even suggests that resistance training may help enhance brain plasticity, which is the brains’ ability to adapt and form new connections. Some studies even point to increased gray matter volume in areas of the brain relate4d to memory and learning in people who engage in regular resistance training. 

The mechanisms behind these cognitive benefits could involve the release of brain-derived neurotrophic factor (BDNF), a protein that helps support neuron growth and connectivity. Research has shown that resistance training can increase BDNF levels which could help boost cognitive function. 

Can Resistance Training Improve Mental Health? 

Resistance training doest just benefit the brain’s structure and function. It also appears to have a positive impact on mental health. In fact, it has been shown to reduce symptoms of anxiety, stress, and depression in numerous studies. 

A study by Darrough et. al. found a significant reduction in symptoms of depression and anxiety after only 8 weeks of resistance training in young adults ages 26-36. 

Another study in 2021, published in the Journal of Affective Disorders, showed that adults with generalized anxiety disorder experienced significant reductions in anxiety after completing a 12 week resistance training program. 

In addition, resistance training may boost self esteem and overall mood. This is likely due to a combination of physiological changes such as hormone regulation and neurochemical changes and the psychological benefits of achieving fitness goals and increasing strength. Although interestingly enough, in many of these studies, the improvements in depression symptoms were separate or independent of whether the participant saw strength gains or not. 

How Does Resistance Training Help with Depression? 

Several randomized control trials have shown that resistance training can significantly reduce depressive symptoms in both clinical and nonclinical populations. The effects are particularly strong for those with moderate to severe depression. 

The mechanisms by which resistance training helps alleviate depression are not entirely understood but we must consider:  

• Endorphin Release: Resistance training stimulates the production of endorphins, which can improve mood and reduce feelings of sadness. Have you ever heard of runner’s high? 
• Neurotransmitter Regulation: Resistance training may help regulate serotonin and dopamine, transmitters that are commonly implicated in mood disorders like depression and bipolar disorder. 
• Reduction in Inflammation: Chronic inflammation has been linked to depression, and some research suggests that resistance training can reduce markers of inflammation
• Self-Efficacy and Empowerment: As one progresses in their training, they often experience an increase in self-esteem, which can be a strong buffer against depression symptoms. 

Conclusion/Key Takeaways 

Resistance training may not make you a genius overnight, but here’s what we know. 

What the Research Shows: 

• Cognition: While resistance training is not a cure for cognitive decline or a guaranteed way to “get smarter”, there is evidence that it can enhance executive functions and increase brain volume in key areas. 
• Mental Health: Regular resistance training is associated with improvements in mood, anxiety reduction, and stress relief. It’s an easy alternative or complement to traditional mental health treatments like therapy or medication. 
• Depression: Numerous randomized control trials suggest that resistance training can effectively reduce symptoms of depression, with benefits comparable to other forms of exercise or even pharmacological treatments. 

While resistance training alone might not make you a genius or be a “happiness pill” in of itself, there is compelling evidence to support its role in improving both cognitive function and mental health. Regular resistance training can help reduce symptoms of depression, alleviate anxiety, and boost cognitive abilities like attention and memory. With growing research, it’s clear that lifting weights is much more than just a way to build muscle. It may also be an important tool in enhancing overall health and well-being. 

For those struggling with mental health issues or looking to maintain cognitive function, incorporating resistance training into a balanced exercise routine could be a smart, effective strategy. And for those who may not yet be convinced, science continues to build a strong case for the power of lifting weights, not just for physical strength and muscle hypertrophy, but for mental and cognitive resilience as well! 

References:

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