How Training Influences Brain Health?

There’s an increasing amount of research showing how training impacts brain health. In this article, I’ll prove that you can build a sharper, healthier brain—right in the gym!

Movement Fuels the Brain

All types of exercise benefit brain performance, because a significant portion of our brain is dedicated to controlling movement. Whether it’s resistance training, cardio, or HIIT—each form of activity has a powerful effect on the brain.

Let’s start with cardio. A study from the Pacific Neuroscience Institute analyzed over 10,000 individuals and found that physical activity is linked to increased brain volume, especially in areas important for memory and learning. Regular activity like walking, running, or playing sports led to growth in:

• Gray matter (processing and cognition),

• White matter (connections between brain regions),

• And the hippocampus, which is essential for memory.

The study also found that exercise helps prevent dementia and Alzheimer’s disease.

Strength Training and Cognitive Function

While cardio has long been studied, recent research shows that strength training is also highly beneficial for brain health. Dr. Gabrielle Lyon, author of Forever Strong, explains that:

“The better a person’s body composition, the better their brain function.”

Healthy muscles mean a healthy brain. Dr. Lyon recommends resistance training 2–3 times per week and also encourages interval training to improve something called cognitive velocity—your brain’s ability to think and make decisions quickly.

In fact, any physical activity performed at a slightly faster pace than usual can help boost cognitive processing speed.

Train First, Study After

One of the best times to study or focus is after a workout. Why? Because training elevates your autonomic arousal—especially after compound movements or intervals. This response triggers your adrenal glands to release adrenaline, which activates two powerful systems:

• Norepinephrine (in the brain), and

• Adrenaline (in the body).

The result? Elevated energy and focus both physically and mentally.Put simply: training causes a neurochemical boost that sharpens your focus and concentration.

Just keep in mind: if the workout is too intense, you might feel tired instead of focused. So find a healthy balance.

Mechanical Load Stimulates Brain Growth

Dr. Andrew Huberman discovered a fascinating connection between resistance training and brain development. When your body experiences mechanical stress (such as lifting weights), your bones release a hormone called osteocalcin. This hormone travels to the brain and supports:

• Neuron growth, and

• Stronger connections within the hippocampus.

Moreover, when you focus on your muscles and control the eccentric phase of an exercise (the lowering part), you activate the cerebral cortex—a key brain area for higher thinking.

Racquet Sports and Longevity

Let’s not forget racquet sports (like tennis, squash, or badminton). Multiple studies show these sports offer incredible brain benefits.

Dr. Daniel Amen, who has conducted thousands of brain scans worldwide, found that people who play racquet sports actually live longer. Why? Because racquet sports activate the cerebellum, a brain area that:

• Makes up only 10% of brain volume,

• But holds over 50% of the brain’s neurons!

These fast-paced, coordination-heavy games train the cerebellum and contribute to long-term brain health.

Final Thoughts

Cardio. HIIT. Strength training. Racquet sports.All of them are powerful ways to boost your brain function.

The best approach? Mix them up.Start small. Start smart. Stay consistent.Your brain—and your future self—will thank you.