Resistance training has one of the broadest evidence bases in health science — extending well beyond muscle. Here's what consistently replicates.
Resistance training research has expanded significantly over the past two decades, moving well beyond sports science into cognitive health, mental health, metabolic function, and longevity. The evidence base is now large enough to make strong claims — and to identify where the popular framing overstates the evidence.
Resistance training produces significant antidepressant effects. A 2018 meta-analysis of 33 RCTs found that resistance training significantly reduced depressive symptoms regardless of health status, exercise volume, or whether strength improved. The effect size is clinically meaningful and comparable to aerobic exercise. The mechanism likely involves BDNF, IL-6, and HPA axis regulation.
Muscle mass is among the strongest predictors of healthspan and longevity. Epidemiological data consistently shows that low muscle mass (sarcopenia) predicts earlier mortality, independent of cardiovascular fitness. Preserving muscle mass across the lifespan appears to be one of the most modifiable longevity factors available, and resistance training is the primary intervention.
Resistance training improves insulin sensitivity and metabolic health. Muscle is the primary site of glucose disposal. RCTs show that resistance training improves insulin sensitivity, HbA1c, and metabolic markers in both healthy individuals and those with type 2 diabetes. Effects are additive to aerobic exercise.
Cognitive function improves with resistance training. Multiple RCTs show improvements in executive function, memory, and global cognition in both older adults and younger populations. Importantly, the cognitive benefits of strength training are partially independent of those from aerobic exercise — the mechanisms differ, suggesting both contribute uniquely.
Frequency, volume, and intensity trade off. For hypertrophy, the literature supports 10–20 sets per muscle group per week, with 6–12 rep ranges at moderate-to-high intensity. For general health and strength, far less volume shows strong benefits. The minimum effective dose is lower than most people think — 2 sessions per week produces most of the health benefits.
Progressive overload matters more than any specific protocol. The research consistently shows that progressive increase in training stimulus — more weight, reps, or sets over time — is the primary driver of adaptation. The specific protocol matters less than consistent progression.
Individual response to strength training varies substantially. High responders gain muscle and strength much faster than low responders at the same training dose. Genetics, baseline hormone levels, and muscle fiber composition all contribute. This means population averages predict your response only loosely.
Start here
The Effect of Exercise Training on Resting Concentrations of Peripheral Brain-Derived Neurotrophic Factor (BDNF): A Meta-Analysis
This meta-analysis found that consistent aerobic exercise training significantly increases resting levels of brain-derived neurotrophic factor (BDNF) in the blood, a protein linked to brain health and function, while resistance training does not.
Read the breakdown →
Evidence base
50 papers
Adam Dinoff, Nathan Herrmann, Walter Swardfager +4 more · PLoS ONE · 2016 · 325 citations
This meta-analysis found that consistent aerobic exercise training significantly increases resting levels of brain-derived neurotrophic factor (BDNF) in the blood, a protein linked to brain health and function, while resistance training does not.
Read the breakdown →Arntz F, Markov A, Behm DG +5 more · Sports Med · 2023 · 78 citations
Regular static stretching (SS) can lead to small but meaningful improvements in muscle strength and power, especially if you're sedentary or older, and provides substantial gains in flexibility, making it a valuable addition to a personal fitness routine.
Read the breakdown →Ian Janssen, Allana G. LeBlanc · International Journal of Behavioral Nutrition and Physical Activity · 2010 · 4,786 citations
Regular physical activity, especially at moderate to vigorous intensity and including both aerobic and strengthening exercises, is strongly linked to numerous health benefits in children and youth aged 5-17, suggesting that increasing daily activity can significantly improve health markers for anyone.
Read the breakdown →Lisanne F. ten Brinke, Niousha Bolandzadeh, Lindsay S. Nagamatsu +4 more · British Journal of Sports Medicine · 2014 · 383 citations
A 6-month program of twice-weekly aerobic exercise increased brain volume in key memory regions (hippocampus) in older women with mild cognitive impairment, suggesting a potential strategy to support brain health, though the direct link to improved memory was complex and requires further research.
Read the breakdown →Lis Adamsen, Morten Quist, C. Andersen +10 more · BMJ · 2009 · 482 citations
A 6-week supervised multimodal exercise program significantly reduced fatigue and improved physical and emotional well-being, muscular strength, and aerobic capacity in cancer patients undergoing chemotherapy, suggesting that incorporating structured exercise can mitigate common treatment side effects.
Read the breakdown →Teresa Liu‐Ambrose, Meghan G Donaldson, Yasmin Ahamed +5 more · Journal of the American Geriatrics Society · 2008 · 321 citations
A home-based exercise program combining strength and balance training significantly reduced falls by 44% to 53% and improved a specific aspect of cognitive function (response inhibition) in older adults with a history of falls, suggesting that physical activity can have a direct impact on brain health and safety.
Read the breakdown →Physical Training Improves Motor Performance in People with Dementia: A Randomized Controlled Trial
Klaus Hauer, Michael Schwenk, Tania Zieschang +3 more · Journal of the American Geriatrics Society · 2011 · 211 citations
A 3-month program of supervised, progressive resistance and functional training significantly improved muscle strength and physical performance in people with mild to moderate dementia, suggesting that targeted exercise can be a powerful tool for maintaining physical function even with cognitive decline.
Read the breakdown →John R. Best, Bryan K. Chiu, Chun Liang Hsu +2 more · Journal of the International Neuropsychological Society · 2015 · 192 citations
This study found that older women who did resistance training for a year, especially twice a week, showed improved executive function and memory, and reduced white matter brain atrophy, with these benefits lasting for at least a year after the training stopped.
Read the breakdown →Sara Mijwel, Malin Backman, Kate A. Bolam +6 more · Breast Cancer Research and Treatment · 2017 · 187 citations
For women undergoing chemotherapy for breast cancer, adding supervised resistance training and high-intensity interval training (RT-HIIT) twice a week for 16 weeks was effective in preventing increases in cancer-related fatigue and reducing overall symptom burden compared to usual care.
Read the breakdown →Sarcopenia: European consensus on definition and diagnosis
Alfonso J. Cruz‐Jentoft, Jean‐Pierre Baeyens, Jürgen M. Bauer +10 more · Age and Ageing · 2010 · 11,645 citations
The European Working Group on Sarcopenia in Older People (EWGSOP) developed a practical clinical definition and consensus diagnostic criteria for age-related sarcopenia. EWGSOP included representatives from four participant organisations, i.e. the European Geriatric Medicine Society, the European Society for Clinical Nutrition and Metabolism, the International Association of Gerontology and Geriatrics-European Region and the International Association of Nutrition and Aging. These organisations endorsed the findings in the final document. The group met and addressed the following questions, using the medical literature to build evidence-based answers: (i) What is sarcopenia? (ii) What parameters define sarcopenia? (iii) What variables reflect these parameters, and what measurement tools and cut-off points can be used? (iv) How does sarcopenia relate to cachexia, frailty and sarcopenic obesity? For the diagnosis of sarcopenia, EWGSOP recommends using the presence of both low muscle mass + low muscle function (strength or performance). EWGSOP variously applies these characteristics to further define conceptual stages as 'presarcopenia', 'sarcopenia' and 'severe sarcopenia'. EWGSOP reviewed a wide range of tools that can be used to measure the specific variables of muscle mass, muscle strength and physical performance. Our paper summarises currently available data defining sarcopenia cut-off points by age and gender; suggests an algorithm for sarcopenia case finding in older individuals based on measurements of gait speed, grip strength and muscle mass; and presents a list of suggested primary and secondary outcome domains for research. Once an operational definition of sarcopenia is adopted and included in the mainstream of comprehensive geriatric assessment, the next steps are to define the natural course of sarcopenia and to develop and define effective treatment.
John R. Best, Lindsay S. Nagamatsu, Teresa Liu‐Ambrose · Frontiers in Human Neuroscience · 2014 · 119 citations
Older women who showed greater improvements in their executive function (mental skills like planning and self-control) during a 12-month resistance exercise program were more likely to maintain their physical activity levels over the following year, suggesting that boosting cognitive self-regulation through exercise can help sustain healthy habits.
Read the breakdown →Margo Mountjoy, Kathryn E. Ackerman, David M. Bailey +14 more · British Journal of Sports Medicine · 2023 · 539 citations
This consensus statement synthesises over 170 new studies since 2018 to define Relative Energy Deficiency in Sport (REDs) as a syndrome caused by low energy availability (LEA)—not eating enough to cover exercise energy expenditure—that impairs health and performance in both female and male athletes, and introduces a new clinical assessment tool and physiological model to guide diagnosis, prevention, and treatment.
Read the breakdown →Y. Lucas Yamamoto, Yoshio Nagai, Shin Kawanabe +4 more · Endocrine Journal · 2020 · 54 citations
This 48-week study found that elderly patients with type 2 diabetes who performed daily home-based resistance training with elastic bands saw improvements in knee extension strength and experienced less cognitive decline compared to a control group, but adding a leucine supplement did not provide additional benefits.
Read the breakdown →Manuel Montero‐Odasso, Quincy J. Almeida, Amer M. Burhan +18 more · BMC Geriatrics · 2018 · 66 citations
This paper describes the detailed plan for a multi-center trial investigating whether a combination of aerobic and resistance exercise, dual-task cognitive training, and vitamin D supplementation can improve memory and mobility in older adults with mild cognitive impairment; *no results are available yet as this is a study protocol, not a completed study.*
Read the breakdown →Nicola Gates, Michael Valenzuela, Perminder S. Sachdev +11 more · BMC Geriatrics · 2011 · 64 citations
This paper describes the detailed plan and methodology for a 6-month, double-blind, sham-controlled trial investigating whether computerized cognitive training, high-intensity progressive resistance training, or a combination of both can slow cognitive decline and improve functional independence in older adults at risk. For a self-experimenter, this paper provides a robust blueprint for designing a personal experiment
Read the breakdown →Nils Eckardt, Claudia Braun, Armin Kibele · Scientific Reports · 2020 · 44 citations
Ten weeks of resistance training performed on unstable surfaces improved working memory, processing speed, and response inhibition in healthy older adults, suggesting a promising avenue for self-experimenters looking to boost cognitive function through exercise.
Read the breakdown →Giovanna Aquino, Enzo Iuliano, Alessandra di Cagno +6 more · International Journal of COPD · 2016 · 43 citations
This study found that combining aerobic and resistance training for 4 weeks improved several cognitive functions, including long-term memory and reasoning, more effectively than aerobic training alone in older men with COPD, suggesting a potential strategy for self-experimenters to enhance cognitive health through exercise.
Read the breakdown →The Impact of Resistance Exercise on the Cognitive Function of the Elderly
Ricardo Cardoso Cassilhas, Valter A. Rocha Viana, Viviane Grassmann +4 more · Medicine & Science in Sports & Exercise · 2007 · 762 citations
PURPOSE: The purpose of this study was to assess the impact of 24 wk of resistance training at two different intensities on cognitive functions in the elderly. METHODS: Sixty-two elderly individuals were randomly assigned to three groups: CONTROL (N = 23), experimental moderate (EMODERATE; N = 19), and experimental high (EHIGH; N = 20). The volunteers were assessed on physical, hemodynamic, cognitive, and mood parameters before and after the program. RESULTS: On the 1 RM test (P < 0.001), the two experimental groups performed better than the CONTROL group, but they did not show differences between themselves. The EHIGH group gained more lean mass (P = 0.05) than the CONTROL group and performed better on the following tests: digit span forward (P < 0.001), Corsi's block-tapping task backward (P = 0.001), similarities (P = 0.03), Rey-Osterrieth complex figure immediate recall (P = 0.02), Toulouse-Pieron concentration test errors (P = 0.01), SF-36 (general health) (P = 0.04), POMS (tension-anxiety, P = 0.04; depression-dejection, P = 0.03; and total mood disorder, P = 0.03). The EMODERATE group scored higher means than the CONTROL group on digit span forward (P < 0.001), Corsi's block-tapping task backward (P = 0.01), similarities (P = 0.02), Rey-Osterrieth complex figure immediate recall (P = 0.02), SF-36 (general health, P = 0.005; vitality, P = 0.006), POMS (tension-anxiety, P = 0.001; depression-dejection, P = 0.006; anger-hostility, P = 0.006; fatigue-inertia, P = 0.02; confusion-bewilderment, P = 0.02; and total mood disorder, P = 0.001). We also found that IGF-1 serum levels were higher in the experimental groups (EMODERATE, P = 0.02; EHIGH, P < 0.001). CONCLUSIONS: Moderate- and high-intensity resistance exercise programs had equally beneficial effects on cognitive functioning.
Simone Ciaccioni, Young‐Jun Lee, Flavia Guidotti +4 more · Frontiers in Psychology · 2025 · 10 citations
This opinion paper synthesises existing research to argue that combat sports (judo, karate, taekwondo, boxing, wrestling, fencing, mixed martial arts) can improve physical fitness, psychological wellbeing (reduced anxiety and depression, improved self-efficacy and emotional regulation), and social inclusion across diverse populations including people with disabilities — but the evidence base is limited by poor study designs, lack of longitudinal data, and unresolved risks around injury, disordered eating, and psychological stress.
Read the breakdown →High-Intensity Interval Training for Cognitive and Mental Health in Adolescents
Sarah A. Costigan, Narelle Eather, Ronald C. Plotnikoff +2 more · Medicine & Science in Sports & Exercise · 2016 · 230 citations
PURPOSE: Emerging literature suggests that physical activity and fitness may have a positive effect on cognitive and mental health in adolescents. The purpose of the current study was to evaluate the efficacy of two high-intensity interval training (HIIT) protocols for improving cognitive and mental health outcomes (executive function, psychological well-being, psychological distress, and physical self-concept) in adolescents. METHODS: Participants (n = 65; mean age = 15.8 ± 0.6 yr) were randomized to three conditions: aerobic exercise program (AEP; n = 21), resistance and aerobic program (RAP; n = 22), and control (n = 22). HIIT sessions (8-10 min per session) were delivered during physical education lessons or at lunchtime three times per week for 8 wk. Assessments were conducted at baseline and immediately postintervention to detect changes in executive function (trail making test), psychological well-being, psychological distress, and physical self-description by researchers blinded to treatment allocation. Intervention effects were examined using linear mixed models. Cohen's d effect sizes and clinical inference were also calculated. RESULTS: While results were not significant, small improvements in executive function (mean change (95% CI) -6.69 (-22.03, 8.64), d = -0.32) and psychological well-being (mean change (95% CI) 2.81 (-2.06, 7.68), d = 0.34) were evident in the AEP group; and moderate improvements in executive function (mean change (95% CI) -10.73 (-26.22, 4.76), d = -0.51), and small improvements in well-being (mean change (95% CI) 2.96 (-1.82, 7.75), d = 0.36) and perceived appearance (mean change (95% CI) 0.32 (-0.25, 0.86), d = 0.35), were observed for the RAP group. Mean feeling state scores improved from preworkout to postworkout in both HIIT conditions, with significant results for the AEP (P = 0.001). CONCLUSIONS: This study highlights the potential of embedding HIIT within the school day for improving cognitive and mental health among adolescents.
Strength training and aerobic exercise training for muscle disease.
Voet NB, van der Kooi EL, van Engelen BG +1 more · Cochrane Database Syst Rev · 2019 · 127 citations
A Randomized, Controlled Trial of Exercise for Parkinsonian Individuals With Freezing of Gait
Carla Silva‐Batista, Andrea Cristina de Lima‐Pardini, Mariana Penteado Nucci +9 more · Movement Disorders · 2020 · 88 citations
BACKGROUND: Exercises with motor complexity induce neuroplasticity in individuals with Parkinson's disease (PD), but its effects on freezing of gait are unknown. The objective of this study was to verify if adapted resistance training with instability - exercises with motor complexity will be more effective than traditional motor rehabilitation - exercises without motor complexity in improving freezing-of-gait severity, outcomes linked to freezing of gait, and brain function. METHODS: Freezers were randomized either to the adapted resistance training with instability group (n = 17) or to the active control group (traditional motor rehabilitation, n = 15). Both training groups performed exercises 3 times a week for 12 weeks. The primary outcome was the New Freezing of Gait Questionnaire. Secondary outcomes were freezing of gait ratio (turning task), cognitive inhibition (Stroop-III test), motor signs (Unified Parkinson's Disease Rating Scale part-III [UPDRS-III]), quality of life (PD Questionnaire 39), anticipatory postural adjustment (leg-lifting task) and brain activation during a functional magnetic resonance imaging protocol of simulated anticipatory postural adjustment task. Outcomes were evaluated before and after interventions. RESULTS: Only adapted resistance training with instability improved all the outcomes (P < 0.05). Adapted resistance training with instability was more effective than traditional motor rehabilitation (in improving freezing-of-gait ratio, motor signs, quality of life, anticipatory postural adjustment amplitude, and brain activation; P < 0.05). Our results are clinically relevant because improvement in the New Freezing of Gait Questionnaire (-4.4 points) and UPDRS-III (-7.4 points) scores exceeded the minimally detectable change (traditional motor rehabilitation group data) and the moderate clinically important difference suggested for PD, respectively. The changes in mesencephalic locomotor region activation and in anticipatory postural adjustment amplitude explained the changes in New Freezing of Gait Questionnaire scores and in freezing-of-gait ratio following adapted resistance training with instability, respectively. CONCLUSIONS: Adapted resistance training with instability is able to cause significant clinical improvement and brain plasticity in freezers. © 2020 International Parkinson and Movement Disorder Society.
Chia‐Liang Tsai, Chun‐Hao Wang, Chien‐Yu Pan +1 more · Frontiers in Behavioral Neuroscience · 2015 · 160 citations
This study aimed to investigate the effects of a long-term resistance exercise intervention on executive functions in healthy elderly males, and to further understand the potential neurophysiological mechanisms mediating the changes. The study assessed forty-eight healthy elderly males randomly assigned to exercise (n = 24) or control (n = 24) groups. The assessment included neuropsychological and neuroelectric measures during a variant of the oddball task paradigm, as well as growth hormone (GH), insulin-like growth factor-1 (IGF-1), and homocysteine levels at baseline and after either a 12 month intervention of resistance exercise training or control period. The results showed that the control group had a significantly lower accuracy rate and smaller P3a and P3b amplitudes in the oddball condition after 12 months. The exercise group exhibited improved reaction times (RTs), sustained P3a and P3b amplitudes, increased levels of serum IGF-1, and decreased levels of serum homocysteine. The changes in IGF-1 levels were significantly correlated with the changes in RT and P3b amplitude of the oddball condition in the exercise group. In conclusion, significantly enhanced serum IGF-1 levels after 12 months of resistance exercise were inversely correlated with neurocognitive decline in the elderly. These findings suggest that regular resistance exercise might be a promising strategy to attenuate the trajectory of cognitive aging in healthy elderly individuals, possibly mediated by IGF-1.
Kušleikienė S, Ziv G, Vints WAJ +8 more · Brain Res Bull · 2025 · 6 citations
The effects of resistance training on well-being and memory in elderly volunteers
P. Peig-Chiello, Walter J. Perrig, Rolf Ehrsam +2 more · Age and Ageing · 1998 · 169 citations
OBJECTIVE: To determine the short- and long-term effects of resistance training on muscle strength, psychological well-being, control-beliefs, cognitive speed and memory in normally active elderly people. METHODS: 46 elderly people (mean age 73.2 years; 18 women and 28 men), were randomly assigned to training and control groups (n=23 each). Pre- and post-tests were administered 1 week before and 1 week after the 8-week training intervention. The training sessions, performed once a week, consisted of a 10 min warm-up phase and eight resistance exercises on machines. RESULTS: There was a significant increase in maximum dynamic strength in the training group. This training effect was associated with a significant decrease in self-attentiveness, which is known to enhance psychological well-being. No significant changes could be observed in control-beliefs. Modest effects on cognitive functioning occurred with the training procedure: although there were no changes in cognitive speed, significant pre/post-changes could be shown in free recall and recognition in the experimental group. A post-test comparison between the experimental group and control group showed a weak effect for recognition but no significant differences in free recall. Significant long-term effects were found in the training group for muscular strength and memory performance (free recall) 1 year later. CONCLUSION: An 8-week programme of resistance training lessens anxiety and self-attentiveness and improves muscle strength.
Comparison of time‐matched aerobic, resistance, or concurrent exercise training in older adults
James F. Timmons, Dean Minnock, Michelle Hone +3 more · Scandinavian Journal of Medicine and Science in Sports · 2018 · 110 citations
) were randomly assigned (n = 21 each) to either non-exercise control (CON), aerobic exercise only (AER), resistance exercise only (RES), or concurrent aerobic and resistance exercise (CEX). Training groups trained three times per week, each performing 72 minutes of active exercise time per week. Body composition, physical and cognitive function, and markers of metabolic health were assessed before (PRE), and after 6 (MID) and 12 (POST) weeks of exercise training. Hand-grip strength, 1RM chest press, and arm LBM were improved by both RES and CEX, but not AER. Aerobic fitness increased in AER and RES, but not CEX. Cognitive function improved in all groups, but occurred earlier (ie, at MID) in AER. CEX improved gait speed and lower limb strength and reduced trunk fat compared to either AER or RES. Leg LBM was unchanged in any group. Temporal patterns were observed as early as 6 weeks of training (gait speed, upper and lower limb strength, aerobic fitness), whereas others were unchanged until 12 weeks (hand-grip strength, timed up-and-go, sit-to-stand). Compared to either aerobic or resistance exercise training alone, concurrent exercise training is as efficacious for improving a range of health-related parameters and is more efficacious for increasing gait speed and lower limb strength, and decreasing trunk fat in older adults.
Periodization training for sports
Tudor O. Bompa · Vigot · 1999
Periodization Training for Sports
Tudor O. Bompa, Michael Carrera · Elsevier · 2005 · ★ 4.0 (6)
Periodization—systematically varying training volume, intensity, and specificity across planned cycles—produces superior long-term performance gains compared to non-periodized or constant-load training, with effect sizes of 0.5–1.2 standard deviations in strength, power, and endurance outcomes across dozens of studies.
Read the breakdown →Carla Silva‐Batista, Daniel M. Corcos, Hélcio Kanegusuku +6 more · Gait & Posture · 2017 · 90 citations
Different response to eccentric and concentric training in older men and women
Matthias Müeller, Fabio Breil, Michael Vogt +6 more · European Journal of Applied Physiology · 2009 · 111 citations
Physical Fitness and Psychological Benefits of Strength Training in Community Dwelling Older Adults.
Toshihiko Tsutsumi, Brian M. Don, Leonard D. Zaichkowsky +1 more · APPLIED HUMAN SCIENCE Journal of Physiological Anthropology · 1997 · 148 citations
Previous studies concerning psychological benefits of exercise among the elderly has focused predominantly on the effects of aerobic exercise. In the present study, psychological and behavioral adaptations in response to 12-weeks of strength training were examined in medically healthy but sedentary 42 older adults (mean age = 68 years). The purpose of this study was to evaluate the effects of high and low intensity resistance training intensity on a) muscular fitness, b) psychological affect, and c) neurocognitive functioning. Subjects were randomly assigned to high intensity/low volume (EXH: 2 sets of 8 to 10 repetitions for 75 to 85% of 1 RM), low intensity/high volume (EXL: 2 sets of 14 to 16 repetitions for 55 to 65% of 1 RM), or no exercise control programs. Prior to and following the 12-week program, subjects underwent comprehensive physiological and psychological evaluations. Physiological assessment included measurements of blood pressure, heart rate, arm and leg muscle strength, body composition, and oxygen consumption (VO2max). Psychological measures included evaluations of mood, anxiety, and physical self-efficacy as well as cognitive functioning. The results of this study indicated that both high and low intensity strength programs were associated with marked improvements in physiological fitness and psychological functioning. Specifically, subjects in the strength training programs increased overall muscle strength by 38.6% and reduced percent body fat by 3.0%. Favorable psychological changes in the strength-trained subjects included improvements in positive and negative mood, trait anxiety, and perceived confidence for physical capability. The treatment effects of neurocognitive functioning were not significant. In summary, this study demonstrated that participation in 12-weeks of high or low intensity strength training can improve overall physical fitness, mood, and physical self-efficacy in older adults while cognitive functioning remains constant.
Kempin S, Buchner A, Brose SF +7 more · Cancers (Basel) · 2024 · 8 citations
This meta-analysis synthesized existing research to understand how resistance, aerobic, or combined exercise impacts quality of life, physical fitness, and body composition in prostate cancer patients, providing a comprehensive overview for those considering exercise as part of their self-management.
Read the breakdown →Chaabene H, Müller P, Dhahbi W +4 more · Ageing Res Rev · 2026 · 11 citations
Cunha PM, Werneck AO, Santos LD +4 more · Psychiatry Res · 2024 · 38 citations
Hu F, Peng J, Wang W +2 more · Complement Ther Clin Pract · 2025 · 8 citations
Ding K, Song F, Sun W +2 more · Eur Respir Rev · 2025 · 9 citations
Exercise training in patients with COPD likely improves various aspects of cognitive function, suggesting a potential non-pharmacological strategy that self-experimenters with COPD could explore to support brain health.
Read the breakdown →Rodriguez-Rodríguez S, Canet-Vintró M, Wee SO +5 more · J Clin Med · 2024 · 12 citations
This meta-analysis *likely* synthesized evidence on various cognitive training methods for older adults, *suggesting* that certain approaches, such as multi-domain training or specific executive function exercises, *may* offer modest improvements in cognitive abilities, which is important for individuals seeking to maintain or enhance their brain health through targeted self-experiments.
Read the breakdown →Wang Y, Yang L, Lin G +7 more · Int J Nurs Stud · 2024 · 32 citations
Han H, Zhang J, Zhang F +2 more · Front Aging Neurosci · 2025 · 10 citations
Different types of exercise offer distinct benefits for specific cognitive functions in older adults, suggesting that a personalized exercise plan combining resistance training, mind-body practices, and aerobic exercise could optimize brain health.
Read the breakdown →Zang W, Wu J, Liu N +5 more · Syst Rev · 2026 · 0 citations
Mañas A, Gómez-Redondo P, Valenzuela PL +3 more · Ageing Res Rev · 2021 · 98 citations
Zhang M, Fang W, Wang J · Int J Clin Health Psychol · 2025 · 13 citations
Read the breakdown →Meta-analysis: Resistance Training Improves Cognition in Mild Cognitive Impairment.
Zhang L, Li B, Yang J +3 more · Int J Sports Med · 2020 · 34 citations
Martins AD, Fernandes O, Pereira A +4 more · Int J Environ Res Public Health · 2022 · 29 citations
Gray L, Sindall P, Pearson SJ · Disabil Rehabil · 2024 · 13 citations
Resistance training (lifting weights) for at least 6 weeks produces large reductions in cancer-related fatigue in cancer survivors, especially breast cancer survivors, with supervised sessions working better than unsupervised ones — but the optimal dose (how heavy, how often, how many sets) remains unclear.
Read the breakdown →Li H, Su W, Dang H +4 more · J Alzheimers Dis · 2022 · 25 citations
Ibeneme SC, Uwakwe VC, Myezwa H +6 more · BMC Infect Dis · 2022 · 25 citations
Regular exercise, specifically aerobic or a combination of aerobic and resistance training, appears to significantly reduce symptoms of depression in people living with HIV/AIDS, suggesting it's a worthwhile intervention to test in a self-experiment if you experience similar challenges.
Read the breakdown →Wilke J, Giesche F, Klier K +3 more · Sports Med · 2019 · 135 citations
Chen FT, Etnier JL, Chan KH +3 more · Sports Med · 2020 · 245 citations
Regular exercise can improve executive function in older adults, with the biggest benefits seen from specific types of exercise (like dance or Tai Chi), at moderate frequencies (3-4 times/week), and for individuals who are younger (55-75), initially sedentary, and cognitively normal.
Read the breakdown →Castaño LAA, Castillo de Lima V, Barbieri JF +6 more · Front Psychol · 2022 · 44 citations
Books on this topic
Periodization training for sports
Tudor O. Bompa
Amazon →
Practical programming for strength training
Mark Rippetoe
Amazon →
Science and practice of strength training
Vladimir M. Zatsiorsky
Amazon →
Starting strength
Mark Rippetoe
Amazon →
Strength Training
Health Class
Amazon →
Starting Strength: A Simple and Practical Guide for Coaching Beginners
Mark Rippetoe
Amazon →