21/11/2025
so interesting... with rates of dementia higher in women- its so important for women (both men and women actually) to prioritise strength training, as we age…. just because we naturally lose muscle mass as we grow older, doesn’t mean we should let it happen willingly.
Studies have revealed that women with strong legs have measurably younger brains and better cognitive function than women with weaker legs because strong leg muscles boost blood flow to the brain, release beneficial proteins called myokines, improve the brain’s ability to use energy, and are linked to greater grey matter volume and better brain activation. This is because lower body strength is a key indicator of overall physical health, and exercises that build leg strength create physiological changes that support neural health.
To elaborate:
📑INCREASED CEREBRAL BLOOD FLOW: Exercise, especially weight-bearing and resistance movements, increases heart rate and circulation, delivering more oxygen and nutrients to the brain, which is essential for neuronal health and function.
📑RELEASE OF MYOKINES: When you move, your muscles release myokines, which are proteins that can cross the blood-brain barrier and directly influence brain chemistry, helping to keep the brain resilient and protected.
📑ENHANCED NEURAL DEVELOPMENT: The signals sent to the brain during weight-bearing exercise are vital for the production of neural stem cells, which aids the brain in repairing itself and adapting.
📑REDUCED INFLAMMATION: Stronger muscles can help reduce systemic and neuroinflammation, which is linked to cognitive decline.
📑IMPROVED INSULIN SENSITIVITY: Stronger muscles improve the brain’s ability to use energy efficiently.
📑INCREASED GREY MATTER: Studies have shown that individuals with stronger legs have greater volumes of grey matter in the brain.
📑Better neuromuscular communication: Stronger muscles indicate that motor neurons communicate more effectively with muscle fibers.
PMID: 26551663
