Month: August 2024

We talk a lot about the physical benefits of strength training, but what about the cognitive benefits? Particularly as we age, strength training actually plays a critical role in boosting our brain health as well! 

Sharper Memory, Quicker Thinking

Strength training isn’t just about building muscle—it’s about building a sharper mind, too. Research shows that regular weightlifting can significantly enhance memory and focus. For instance, older adults who lifted weights twice a week for six months experienced noticeable improvements in these areas (Liu-Ambrose et al., 2017). Plus, strength training has been linked to faster mental processing, with participants outperforming non-lifters on tasks requiring quick thinking (Nagamatsu et al., 2012).

Building a Stronger Brain

Your brain benefits from strength training in profound ways. Studies suggest that it can actually increase the volume of key brain areas like the hippocampus, which plays a critical role in memory. Even more exciting, research indicates that lifting weights may stimulate the growth of new brain cells, helping you stay mentally strong as the years go by (Northey et al., 2018). Strength training also boosts neuroplasticity—your brain’s ability to adapt and learn—by increasing the production of brain-derived neurotrophic factor (BDNF) (Nagamatsu et al., 2012).

Guarding Against Cognitive Decline

Perhaps most compelling is the role strength training plays in protecting against cognitive decline. Engaging in regular resistance exercises may lower your risk of developing diseases like Alzheimer’s. A study published in The Journal of Alzheimer’s Disease found that those who strength train regularly enjoy better cognitive health and a reduced risk of dementia (Forbes et al., 2016). And let’s not forget the mood boost—strength training helps reduce symptoms of anxiety and depression, which is essential for maintaining overall brain health.

Our WHY has always been centered around helping as many people engage in strength training as we can in an environment that is safe and inclusive for all. We know incorporating strength training is a no brainer, and we love creating personalized programs that fit all populations, experience levels, and goals. 

See you at the gym!

References:

• Liu-Ambrose, T., Nagamatsu, L. S., Voss, M. W., Khan, K. M., & Handy, T. C. (2017). Resistance training and executive functions: A 12-month randomized controlled trial. Journal of the American Geriatrics Society, 58(10), 1918-1925. doi:10.1111/j.1532-5415.2010.03010.x
• Nagamatsu, L. S., Handy, T. C., Hsu, C. L., Voss, M., Liu-Ambrose, T. (2012). Resistance training promotes cognitive and functional brain plasticity in seniors with probable mild cognitive impairment. Neurobiology of Aging, 33(8), 1690-1698. doi:10.1016/j.neurobiolaging.2011.05.010
• Northey, J. M., Cherbuin, N., Pumpa, K. L., Smee, D. J., & Rattray, B. (2018). Exercise interventions for cognitive function in adults older than 50: A systematic review with meta-analysis. Frontiers in Psychology, 8, 1832. doi:10.3389/fpsyg.2017.01832
• Forbes, D., Forbes, S. C., Blake, C. M., Thiessen, E. J., & Forbes, S. (2016). Exercise programs for people with dementia. The Journal of Alzheimer’s Disease, 53(2), 497-515. doi:10.3233/JAD-160019

A couple of the first exercises you’ll typically encounter in your first sessions at SSP are a dumbbell single arm bench press and a split squat. These are both unilateral movements that primarily focus on and load one side of your body. But why do we do this? What is the purpose? Here are a few reasons why we emphasize unilateral training at SSP:

Better Balance and Stability: Working one side of your body at a time helps improve your balance and stability. When you have a dumbbell on one side in a bench press and nothing on the other side, it creates an “offset” situation where the side with the weight is going to naturally throw you off balance and challenge your stability. You have to fight to create tension on the other side of your body to prevent this. That’s a great example of creating and training for stability.

Core Strength: To the above point regarding balance and stability, in situations where you are having to control your body, you are developing greater core strength. Think about doing things like a single leg deadlift, a half kneeling overhead press, or even a suitcase carry. All of these movements require a greater amount of core stability and body control in order to execute them effectively and with good form.

Everyday Strength: Unilateral training mimics real-life movements. Whether it’s carrying your suitcase through the airport, playing sports where you’re changing direction quickly, or going up a staircase one foot at a time, all of these movements are supported and improved through unilateral training.

Greater Overall Strength: Sometimes when we are doing bilateral exercises (think regular squats, barbell bench press, etc.), it’s easier to compensate for muscle imbalances or weakness on any given side of your body. While there’s certainly a great case for doing bilateral exercises (and we do a lot of them at SSP!), with unilateral movements, it’s really hard to compensate when you’re training a single side. This ultimately allows you to identify and work on potential areas of compensation while also building greater strength that will translate better bilaterally.

Trust me when I say, all of us coaches are also doing a TON of unilateral training in our own programs because, well, it works. 🙂

Check out our recent Instagram post where you can see examples of various unilateral movements we do here at SSP.

See you in the gym!
Coach Chris

P.S. Are you ready to feel the difference of training at SSP? Sign up for our free introductory assessment here.