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Weekly Fitness habits power your brain health & fitness too. Welcome to another fact-based Strength By Fitness article
Body and brain walk hand in hand. As such, regular, weekly exercise boosts both the physical and cognitive you. Making you faster, fitter, stronger and more durable, while, also drastically improving health, processes, and function in body & brain.
Weekly exercise habits, all year round, can only be described as, brain armor, that will fortify and build better cognitive health, and function, just as much as they are fine-tuning and optimizing your physical capacity, function, processes and health.
Taking a look at this comprehensive review of brain resilience and exercise, as well as a few other studies from various places over the years we can clearly see the big pillars behind our articles title “The brain armor of weekly exercise, and just how aptly named our article is.
Because weekly exercise builds a better & healthier you, in body & brain.
When Injury free Performance & Health is the main exercise pillar.
- Physical Capacity99%
- Brain Health & Capacity99%
- Strength99%
- Explosive Power99%
- Athletic Performance99%
- Health Outcomes100%
- Lean Muscle Mass ( Hypertrophy )98%
- Healthy, Active & Fit Older Age100%
- Mobility99%
Our articles as a podcast
That Weekly exercise habit of yours is a health & capacity improving armour for your body & your brain.
Coach Mike, Strength By Fitness
The cognitive brain armor of weekly exercise habits.
1. Strengthens our brains resilience
Regular activity, and weekly exercise uplifts our brain’s ability to handle stress, biological aging, cognitive decline and disease. While also providing a better foundation for a more positive outlook on daily life. Exercise is a natural happy pill for the brain, without any negative side effects.
2. Boosts plasticity
Exercise is linked to better neuroplasticity and cognitive reserve in humans.
3. Dials up key growth signals
Weekly exercise is tied to higher BDNF, IGF 1, and VEGF, increased blood flow and oxygen, ATP and mitochondrial activity. Which amongst many things leads to better synapses, brain mass, and learning. Part of why some studies have found a correlation between regular weekly exercise and slightly higher IQ scores in younger people.
4. Lowers inflammation and oxidative stress
Weekly exercise protect neurons and support healthier brain chemistry over time.
5. Works across the entirety of human healthspan
From development in younger adults, to older people, staying physically active builds better intellect, a healthier brain, and protects against dementia later in life.
6. More than prevention
Exercise mitigates and protect against the onslaught of aging and disease. Both reducing disease symptoms and improving cognitive function, health, and processes, not just delaying the inevitable age related decline.
Put another way, you build better health, function, and performance in your brain, as much as you do it for your heart, and tight, toned muscle fibers in gluteus, back, and biceps, rep by rep, step by step, week, by week.
It all comes back to Strength By Fitness popular, fact-based saying, our trajectories are built from our weekly, and daily habits, not our genetics.
.
Strength training is the foundation for metabolic health. But you need to couple it with aerobic exercise for maximum health & fitness benefits, in body & brain.
Habits are, of course, not failproof. And this is where the human mind often goes wrong. It is quite common to hear less fitness enthusiastic people proclaim that if exercise is so damn good, how come that athlete got cancer, died from heart disease, or ended up with Alzheimers, et cetera.
Thing is, we can all get sick. We can all suffer the consequences of bad luck, in combination with a poor genetic heritage, toxic environment, or bad lifestyle choices.
Good exercise habits improve our trajectories, it doesnt mean that it shields us 100% from all risk factors. Nutrition also matters, sleep habits too, genetic outliers can have massively increased disease risks, and athletes can be unhealthy minded human beings too with poor lifestyle choices, be it drugs or excess alcohol consumption.
Our habits all matter. Exercise is just one big, and very influential pillar in life, and health, it is not the only thing that matters, however.
So, think of it as you moving quite a few of your trajectories in a better direction.
Cited study.
Arida Ricardo Mario, Teixeira-Machado Lavinia
The Contribution of Physical Exercise to Brain Resilience. Frontiers in Behavioral Neuroscience
https://www.frontiersin.org/journals/behavioral-neuroscience/articles/10.3389/fnbeh.2020.626769
DOI:10.3389/fnbeh.2020.626769
ISSN:1662-5153
I also mentioned that regular exercise habits have been found to correlate with slightly higher IQ scores in younger developing people.
Your brain loves your lean muscle mass.
I know, it’s almost infuriating, isn’t it? How here at Strength By Fitness, we keep coming back to this simple, fact-based reality that healthy food habits and weekly exercise benefit body & brain simultaneously.
Here is one more example of this.
A 2024 meta-analysis of RCTs, with more than 3,200 participants, 5 to 14 years of age, showed that regular, weekly physical exercise improves general intelligence in children, equivalent to roughly 4 IQ points.
Providing yet another pillar behind our fact-based, and experience-proven stance that proper fitness habits, maintained every week for life, is mana, for your health, fitness, biceps, glutes, your heart and lungs, muscles, as well as that happier, fitter, and more capable brain too.
No, IQ tests aren’t perfect, and 4 points more, give or take, is nothing major. But that is irrelevant; what matters is the broader picture it helps us paint, and that is how our trajectories in big and small are shaped by our ongoing habits.
Cited study.
Morales JS, Valenzuela PL, Martínez-de-Quel Ó, Sánchez-Sánchez JL, Muntaner-Mas A, Erickson KI, Carbonell-Baeza A, Ortega FB, Jiménez-Pavón D. Exercise Interventions and Intelligence in Children and Adolescents: A Meta-Analysis. Pediatrics. 2024 Dec 1;154(6):e2023064771. doi: 10.1542/peds.2023-064771. PMID: 39506553.
Related Content
Complete view of Higher-SPC, High-protein foods & fitness outcomes.
All fitness modalities matter, because they build unique benefits.
Habits Vs Genetics.
Maintain that nutritionally rich, high-protein, higher-SPC food intake, and fitness habits for life, Health and fitness is a habit, not a 4 week diet and exercise plan.
Cited studies for General context.
1. The 2005 high-protein study.
https://pubmed.ncbi.nlm.nih.gov/16002798/
2. Genetics matter but habits own the driver’s seat.
https://www.sciencedirect.com/science/article/abs/pii/S0167494323002601?s=09
3. Effect of resistance exercise on body composition, muscle strength and cardiometabolic health during weight loss .
https://bmjopensem.bmj.com/content/11/3/e002363?s=09
4. Trends in nutrition and health between 1900 and now.
https://www.sciencedirect.com/science/article/pii/S2213434423000221?via%3Dihub
5. Capturing what counts in muscle failure and sarcopenia.
https://pubmed.ncbi.nlm.nih.gov/40885204/?s=09
6. Low SPC, UPF and high-protein.
https://www.nature.com/articles/s42255-025-01247-4
7. High-protein myths.
https://www.sciencedirect.com/science/article/abs/pii/S0002916525002540?s=09
8. Non exercise, physical activity and its impact on health and mortality.
https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.124.072253?s=09
9. Health outcomes improve for every 3% of additional plant-based protein you consume.
https://ajcn.nutrition.org/article/S0002-9165(23)66282-3/pdf
You can also read this article over at Medium if you are a paying Medium Member.
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