Resistance training helps brains
New coverage highlights that regular resistance training improves global cognitive function and inhibitory control — concrete brain benefits beyond muscle gains Women’s Health Magazine. Creatine monohydrate also remains the research-backed go-to for strength, power, and potential recovery and brain benefits Naked Nutrition, CEO NA Magazine.
A 2019 meta‑analysis link.springer.com of 24 studies reported resistance training raised composite cognitive scores (SMD 0.71, 95% CI 0.30–1.12), screening measures of cognitive impairment (SMD 1.28, 95% CI 0.39–2.18), and executive function (SMD 0.39, 95% CI 0.04–0.74). A randomized controlled trial published in March 2025 frontiersin.org randomized 78 young adults to volume‑matched resistance sessions at 30% or 60% 1RM or a reading control and found both exercise groups outperformed control on Stroop‑task inhibitory control (p=0.040 and p=0.026). A 2024 systematic review and meta‑analysis frontiersin.org of 16 RCTs (492 participants, ages 20.8–76.4) reported creatine monohydrate produced small but significant improvements in memory (SMD 0.31) and processing speed, with subgroup analyses showing larger effects in clinical populations and in females. A single‑dose trial in 2024 nature.com gave 0.35 g/kg creatine during 21 hours of sleep deprivation and measured faster processing speed plus changes in cerebral high‑energy phosphate markers on 31P‑MRS; the International Society of Sports Nutrition position stand link.springer.com calls creatine monohydrate the most effective ergogenic supplement and notes short‑term doses up to 30 g/day have been used safely, while common protocols recommend a loading phase of ≈0.3 g/kg/day for 5–7 days followed by 3–5 g/day maintenance. health.clevelandclinic.org
