Yesterday, I shared why strength training is one of the most important things we can do as we age. It helps us preserve muscle, protect our bones, improve balance, support metabolism, and maintain the strength needed to remain independent.

But resistance training may be doing something else that we cannot see in the mirror.

It may also be sending powerful signals to the brain.

A systematic review and meta analysis published in the January 2026 issue of Ageing Research Reviews examined the effects of resistance training on circulating biomarkers associated with inflammation and neuroplasticity in older adults.

The researchers reviewed 36 randomized controlled trials and found that resistance training significantly increased several biomarkers connected with neuroplasticity while also reducing a number of inflammatory markers.

What Is Neuroplasticity?

Neuroplasticity is the brain's ability to change, reorganize, and build new connections throughout life.

Your brain uses neuroplasticity when you learn a new skill, practice a healthier habit, recover from a stressful experience, improve your coordination, or repeat a thought or behavior until it becomes more automatic.

We once believed that the adult brain became relatively fixed with age. We now know that the brain remains capable of adapting throughout life.

That ability does not mean every age related change can be prevented. It does mean that our daily habits can influence the environment in which the brain operates.

What Did the Researchers Find?

The analysis found that resistance training significantly increased circulating biomarkers associated with neuroplasticity, including BDNF, IGF 1, and FGF 21.

These names may sound complicated, but the basic message is easier to understand. These substances are involved in biological processes that help support nerve cells, cellular communication, adaptation, repair, and healthy brain function.

Resistance training was also associated with reductions in several inflammatory biomarkers and increases in anti inflammatory signals.

This matters because chronic inflammation can negatively affect many systems throughout the body, including the brain. Supporting a healthier inflammatory balance may be one of the ways regular exercise contributes to healthier aging.

Your Muscles Are Communicating With the Rest of Your Body

Muscle is not simply tissue that helps us lift, walk, climb stairs, or carry groceries.

Active muscle acts like a communication system.

When you perform resistance exercise, your muscles experience controlled physical stress. In response, the body activates a network of hormones, proteins, growth factors, and chemical messengers.

These signals can influence muscle repair, blood sugar regulation, inflammation, metabolism, blood vessels, and potentially the nervous system.

In other words, your brain does not experience a strength workout as something that is only happening to your arms or legs. It receives information from the entire experience.

The Workout Also Challenges Your Brain

Think about everything your brain has to do during a resistance training session.

Strength training is not a mindless activity. Your muscles and nervous system must work together during every repetition.

Learning a new exercise, improving technique, controlling a weight, and gradually progressing all require the brain to practice, adapt, and become more efficient.

Does the Amount of Training Matter?

The researchers also examined whether different training variables influenced the results.

Greater improvements in neuroplasticity related biomarkers were observed in programs that included longer training periods, higher total training volume, and a greater number of exercises.

The study reported stronger results in programs lasting at least 20 weeks and those using eight or more exercises. Higher weekly and total program volume were also associated with greater changes.

For inflammatory markers, greater effects were observed with training at least three times per week and using an intensity of approximately 70 percent or more of one repetition maximum.

That does not mean everyone should immediately begin lifting heavy weights three times per week.

Your age, health history, experience, joint health, balance, medications, and current fitness level all matter. Someone who has been inactive should begin differently from someone who has trained consistently for years.

You Do Not Have to Become a Bodybuilder

When I encourage clients to strength train, I am not telling everyone to spend hours in a gym or lift extremely heavy barbells.

Resistance can come from dumbbells, weight machines, resistance bands, cable machines, kettlebells, or your own body weight.

A beginner may start with exercises such as:

The goal is to give your muscles enough resistance that they must adapt, while keeping the exercises appropriate and safe for your individual ability.

Why This Matters So Much as We Age

Healthy aging is not simply about living longer.

It is about maintaining the physical and mental ability to participate in your life.

We want to remain strong enough to travel, play golf, carry groceries, get up from the floor, climb stairs, enjoy our families, and continue doing the things that give our lives meaning.

We also want a brain that remains capable of learning, adapting, solving problems, managing stress, and creating new patterns.

Resistance training may support both sides of that equation.

It challenges the muscles while engaging the nervous system. It strengthens the body while potentially supporting biological processes connected with neuroplasticity.

Neuroplasticity Requires a Reason to Change

The brain changes in response to repeated demand.

If we never challenge our balance, strength, coordination, thinking, or routines, the brain has very little reason to build more efficient pathways.

Resistance training provides a clear challenge.

Each time you practice an exercise, your brain and body communicate. Each time you improve your form, add a little resistance, or complete another repetition with control, you are asking your system to adapt.

This is one of the most important principles of neuroplasticity. The brain becomes better at what we repeatedly ask it to do.

My Takeaway

We cannot stop the aging process, but we can influence how we age.

Resistance training helps protect muscle, bones, balance, metabolism, mobility, and independence. This newer research gives us another compelling reason to make strength a priority.

Your workout may be doing far more than making your muscles stronger.

It may also be supporting the biological environment your brain needs to remain adaptable and resilient.

You are never too old to begin, but you should always begin appropriately.