Running and Lifting Don't Just Make You Stronger. They Make You Smarter – and More Useful

Legendary strength coach Mark Rippetoe once said, "Strong people are harder to kill than weak people and more useful in general."

Well, who doesn't want to be stronger or move great distances without pain? Who doesn't want to be useful for a few more years? Anyone can increase their strength, stretching and cardiovascular health if they work to develop these areas consistently. What they may not know is that dozens of other benefits can come from these types of training, benefits that help us handle stress better and make us smarter.

Yes, getting into the gym and lifting heavy things up and down can make you smarter.

Studies show adding cardiovascular and strength training to daily activities has dozens of benefits, on top of preventing us from becoming weak and immobile. The two studies discussed in this article show the benefits of endurance running (or cardiovascular training) and strength training. Both activities will make you smarter, more resilient to life's stresses and physically tougher, so you can be an asset in the difficult situations we all experience throughout our lives.

Resistance Makes You Smarter

Resistance training not only makes you stronger but also smarter. A recent meta-analysis found that resistance exercise improved executive function while aerobic exercise improved global cognition. When done 3-4 times per week for 45-60 minutes, moderate exercise had the most impact.

This meta-analysis analyzed which types of activity produced the most beneficial results and how exercise impacted cognitive function across age groups. While the wide variety of exercise options offers many benefits for all participants, there are specific exercises, such as aerobic and resistance training, that have a more direct impact on those benefits.

Here is a breakdown of the exercise and scientific benefits of each:

Aerobic Exercise

Running, cycling, swimming and walking significantly improved global cognition and executive function. This refers to overall cognitive ability that encompasses:

• Both long- and short-term memory
• Attention to date, time and location, along with the ability to focus
• Understanding and using verbal and non-verbal language
• Higher-level processes such as planning, problem-solving and decision-making.

Aerobic exercise provides physical benefits such as better health screening results and improved bloodwork numbers, endurance, stamina and balance. Its effects on brain function are also evident.

Resistance Training

Strengthening bones and muscles using calisthenics, weights and multi-joint movements also makes us smarter and improves our executive function regarding emotional control (hormonal). Strength training helps with resilience from stress by managing emotions, impulses and behaviors. The ability to adapt to changing situations and switch between tasks was significantly enhanced in people who did moderate resistance training around 3-4 times a week.

More benefits from resistance training:

Stronger Leg Muscles

Another study indicates that having stronger legs (specifically thighs) contributes to maintaining mobility as we age, offering benefits for cardiovascular health, mental well-being (through social engagement), and increased independence and joint health mobility. 

A study published in the Journal of Gerontology: Medical Sciences found that people with muscle strength are 50% less likely to die earlier than their weaker peers.

Firmer Grip

Weaker grip strength may signal future disabilities in older adults. Grip strength is a well-known predictor of lower dementia risk and enhanced cognitive abilities. A better quality of life is linked to stronger grip strength.

Building Balance

Stronger muscles activate the neuromuscular system, aiding in balance. Stronger leg muscles are essential for maintaining balance and stability, which helps prevent falls and lowers the risk of hip fractures and other injuries. 

Stronger muscles and a well-functioning heart and lungs enable you to perform daily tasks with greater ease and stamina, making it easier to carry groceries, climb stairs or engage in activities you enjoy. Studies indicate that strength training can reduce the risk of chronic diseases such as heart disease, diabetes and certain types of cancer. As an effective method for burning more calories, strength training can boost endurance training and support fat-loss goals.

Finally, strength and endurance can enhance confidence and self-esteem, leading to a more positive self-image. These activities release "feel-good" hormones that improve your mood and overall well-being while helping you optimize our primary recovery tool: sleep. Strength and endurance can also enhance sleep quality. Therefore, if you're too tired from a poor night's sleep, you might need to exercise in the evening to achieve better results in both the night's rest and the rest of your life.

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