New Study: Weight training flexes cognitive muscles

You might think lifting weights is for young people looking to get fit or wanting to stay in shape, but a new study proves that resistance training can do more than just help your body. Researchers at the University of British Columbia in Vancouver, Canada, studied the effects of weight training on 155 women between the ages of 65-75. What they found surprised everyone.

Pumping iron, it turns out, can slow older women's cognitive decline. The study was published in "Archives of Internal Medicine." Tests showed that seniors who trained with free weights, dumbbells and weight machines just once or twice a week improved their cognitive ability by almost 13 percent after working out for a year. What's interesting is that a similar group of women who did toning and balance exercises actually regressed in their decision-making abilities and focus.

As a trainer and bodybuilder I have always promoted weight lifting over body toning exercises many women are asking for. Yoga and Pilates are a great complement to a weight lifting routine. Especially when it comes to older women, they are hard to convince that strength training is necessary for them. We have seen study after study show the benefits of weight lifting; It promotes strong bones and reduces age-related muscle deterioration. Alzheimer's and dementia among seniors have become so common that many don't even question what we can do to prevent that.

Walking and all cardiovascular exercises are important to keep your heart healthy; Yoga helps calm your body and mind, but weight training will keep your body fit and your mind sharp. So, if you are one of those who avoids dumbbells and weight machines, think again. Exercises like squats or lunges while curling a 5 pound dumbbell can significantly increase your mental and physical health. Proper form when lifting weights will help prevent injuries and strengthen weak joints and muscles. Another benefit is that weight lifting helps your upper body fatigue.

When you are ready to start your weight training, don't just rush off to buy dumbbells without knowing exactly what's best for you. Check out your local gyms for special resistance classes for seniors or hire a professional personal trainer who can help you set up a routine that's just right for you.