Lift Weights, Lift Your Mood: How Strength Training Supercharges Your Brain

We all know lifting weights can sculpt your body – but did you know it could shape your brain too? That’s right. Strength training isn’t just about biceps and PBs. It’s one of the most underrated tools for boosting your mental clarity, memory, and long-term brain health. And it’s all thanks to some remarkable little messengers your muscles release when you move: myokines . Meet the Myokines – Your Brain’s Secret Allies When you lift weights, your muscles don’t just grow stronger – they talk to your brain. Literally. During and after exercise, your muscles release signalling proteins called myokines  that travel through your bloodstream and trigger all sorts of helpful changes in the body and mind. Here are three of the most important brain-boosting myokines: 🧠 BDNF (Brain-Derived Neurotrophic Factor) Think of BDNF as brain fertiliser. It supports the growth of new brain cells ( neurogenesis ), strengthens existing connections, and helps you learn and remember better. Low levels of BDNF have been linked to depression and cognitive decline – but exercise, including resistance training, can give those levels a serious lift. 🔧 IGF-1 (Insulin-like Growth Factor 1) IGF-1 plays a vital role in repairing and regenerating brain cells. It’s especially important as we age, and lower levels are often found in people with Alzheimer’s and other neurodegenerative diseases. The good news? Strength training has been shown to increase IGF-1, helping support brain health and resilience. ⚡ Irisin This one’s a bit of a rising star. Irisin is released during physical activity and may help convert white fat into energy-burning brown fat – but that’s not all. Some early research suggests irisin might also encourage the growth of new neurons and protect against cognitive decline. More studies are needed, but the potential is promising. Is Strength Training Better Than Cardio for Brain Health? Here’s the thing – it’s not a competition. Both cardio and resistance training offer powerful benefits for your brain. Aerobic exercise (like running or cycling) is excellent for increasing BDNF and improving mood. But strength training adds its own unique magic, especially when it comes to muscle-brain communication via myokines. In fact, studies have shown that doing resistance training just twice a week  can lead to improvements in executive function, memory, and even overall mental wellbeing – especially in older adults. The Bottom Line? If you’re only lifting weights for your body, you’re missing half the benefits. Strength training is one of the simplest, science-backed ways to build a stronger brain – one rep at a time. So next time you hit the gym, remember: you're not just chasing gains. You're investing in sharper thinking, better focus, and a more resilient mind. Stronger body. Sharper brain. What’s not to love?