Turns out simple resistance training does more than build muscle — it might protect your memory too. Rally breaks down a massive Harvard study showing moderate training can cut the risk of neurological disease by 27%, and even more when paired with walking or some cardio. This episode covers the research linking resistance training to brain health, why your grip strength matters too, and five simple steps to get started.
EPISODE TRANSCRIPT
RALLY:
Hey Beautiful People. Welcome back to the Silver Beast Podcast.
I’m Rally Preston. Seventy-one years old here.
And I am, in fact, the same age as Disneyland in Anaheim. Just found that out. Yep both of us born in ‘55. But this thrill ride of a podcast is a lot cheaper. Well, okay it’s free. So I’m saving you what, 200 bucks a ticket? And standing in line for hours? Which, at this point for me, would be elder abuse. Yeah.
So, ok today we’re going to be doing some heavy lifting with this topic. Are you ready? I’m all warmed up. I just carried in four big packs of bottled water in from Costco. You can’t drink the tap water here in Arizona, it tastes awful, I guarantee it. So yeah, we gotta lug it in if we want potable water to drink, right? So point is, I got a pretty good workout in already, thanks to Costco.
So, okay, back to the heavy-lifting topic here. Turns out, lifting weights isn’t just about having bulging biceps like mine. Yeah right.
One of the big payoffs for working out might be – you might not guess this – lifting heavy things can give you a stronger brain.
And hey, I’ve got the study right here to prove it.
Now look, we know physical exercise is great for us older adults. Better mobility, better balance so you have less risk of falls, stronger bones and muscles, better cardiovascular health, better sleep – well, those kinds of good things, those are great benefits.
But here’s the thing that surprised me about strength training.
So there was this big study out of Harvard. With over 140,000 adults, and they tracked them for years.
And the folks who did strength training regularly? Lower risk of dying from neurological disease. And that’s mostly dementia-related stuff.
We’re talking 27% lower risk. Just from strength training. But wait, there’s more…
If you do that resistance training and add in some regular walking or maybe cardio to get your heart rate up? Well then the benefits get even better. Researchers said that death risk drops as much as 45%, compared to folks who barely moved at all.
Forty-five percent less risk with the strength training and cardio (or walking) that combo there.
And here’s another study that was interesting. Related to this. Researchers measured grip strength in older adults. And just a simple squeeze test.
So, a weaker grip strength predicted a higher dementia risk. Pretty consistently too…and this was over more than one study, proved this out.
Now if your handshake isn’t crushing anybody’s fingers right now, no worries. You can work on it.
In fact, just do a rough check of your grip strength if you want. Try opening a stubborn jar lid. Or wringing out a wet dish towel, good and hard; really twist it.
So if that feels like a real workout, well, that’s good to know, right? Don’t take it as a diagnosis or anything like that. Just something you might want to work on – you might want to work on your grip
Maybe a few weeks of a hand gripper, now that’s that coiled spring thing with handles – it’s like 5-bucks on Amazon. Or just squeezing a tennis ball works – that’s my go-to. And I bet you’ll notice a difference if you try it. And it’s a great stress-reliever too.
Okay, let’s get back to the neurological benefits of strength training.
So here’s the brain scan research on this. Older adults who did resistance training twice a week, for six months, showed something pretty amazing.
Their hippocampus was better preserved. Less shrinkage.
And remember, that’s your brain’s filing cabinet. Where your memories get filed away.
Their white matter looked healthier too. And that’s the wiring in your brain cells they use to talk to each other.
So what’s going on here…how exactly does strength training give you a healthier brain? Well, that’s a good question! The researchers have some theories about that.
So when you lift weights, use resistance bands, do bodyweight exercises…whatever strength training you want…your muscles release special growth factors. Kind of like fertilizer for your brain cells.
And those growth factors help brain cells grow, repair themselves, and communicate better.
So strength training also boosts blood flow to your brain. So there’s more blood, more oxygen, more uh, fuel getting where it needs to go upstairs.
So it’s not just one thing going on here that gets you a healthier brain. It’s a lot of good things stacked together.
And here’s the cool part about this, I think. This isn’t genetics. You don’t have to win the genetics lottery, you know? No luck involved here.
This is something you can actually do something about that might make a big difference
Now look, nobody’s saying you need to become the next Arnold Schwarzenegger – Pumping Iron, the senior edition. No – that’s not what we’re doing.
This is about, mainly, protecting your memory. Your independence. Your shot at beating the grandkids at arm wrestling – well, as long as they’re five and under. I mean, let’s be real.
Okay, so how do you actually do this? Your strength training to give your brain a boost?
Well, you don’t need some fancy gym membership.
Resistance bands work great. They’re cheap, and they don’t take up much space.
Bodyweight exercises work too. You know, wall push-ups. Chair squats. Sit-to-stands from your couch. And sit-to-stands are just standing up from a chair, sitting back down, and just repeat, over and over. That’s real resistance training, believe it or not.
And for the more athletic out there of you, pushups, situps, leg lifts, planks, and so on – just keep on doing those – you know what to do.
Light dumbbells work too, if you’ve got them. Kettlebells work. And what works in a pinch is like Campbell soup cans. Not empty ones, don’t cheat. But you get the idea. Just pump those a little bit.
Now based on the research here two sessions a week is a good start. Moderate effort here. And they say give it about six months before expecting real brain benefits.
And I know, six months may sound like forever, right? But you’re going to be six months older anyway, regardless – so why not try this? You can be six months older and stronger.
And that’s the real message today, I think. A small, consistent effort in strength training. That’s the secret to a healthier body of course…and what we’re focused on today: A healthier brain.
And hey, don’t put this off. Don’t wait for the perfect moment. Because there isn’t one. Today’s a perfectly fine day to start this.
What have you got to lose, I mean really? Besides maybe some stiffness, and maybe worry?
And look, I get it. Some days motivation just isn’t there. That’s normal; that happens to me too.
But you don’t really need motivation. You just need to show up and do the job anyway. You know that. Motivation will probably kick in once you start moving. That’s just how it works.
Alright, let’s get to your Silver Beast Action Steps to put this stuff into practice – strength training for a healthier brain.
First: Pick one simple move. Chair squats, wall push-ups, or a resistance band. Just one.
Second: Do it twice this week. That’s it. Two times. For the beginners. Now you advanced athletes out there, just commit to doing more.
Third: Try a grip strengthener, or even just squeezing a tennis ball. Do it like Mr. Whipple. Squeeze the life out of that tennis ball.
Alright, fourth: You don’t need perfect technique. Be happy with what you can do, even if its not the way Jack LaLanne would do it. What counts is the consistency. Just keep at it.
See, this is so simple.
And last one here: Check with your doctor before starting any new exercise routine. Especially if you’ve got joint issues, or heart concerns, or balance problems. Just be smart about it.
Alright, here’s the bottom line, Silver Beasties…
Strength training for older adults isn’t about looking like a bodybuilder.
For today, this episode, it’s really about protecting what’s upstairs. Your memory. Your independence. Your whole future, honestly.
So the next time you pick up a grocery bag, or a grandkid, or even a 32-pack of bottled water from Costco, think of it as brain training. And, you know, not just a chore.
Your hippocampus is waiting for you to put in the effort. And it doesn’t take all that much.
Alright, this is Rally Preston. Hey, go lift something, will you? Work on that grip too. Let’s give that brain of yours a good pump. It’ll pay off.
Alright, thanks for joining me, and I will catch you next time, right here on the Silver Beast Podcast. Take care!