Muscle Loss May Increase Your Risk of Dementia, Research Suggests. Here’s How to Start a Strength-Training Routine

When we think about ways to maintain a healthy brain, we often focus on puzzles, reading, or maybe eating more leafy greens. But did you know that your muscles might play a critical role in protecting your mind as you age? New research shows that losing muscle mass—something many people shrug off as a normal part of aging—could actually increase your risk of cognitive decline and dementia.

The link between muscle health and brain function are just another reason to prioritize a strength-training routine. Here’s what you can do to keep both your body and mind in peak shape as you age.

But first, more about the new study

A new study being presented December 3 at the annual meeting of the Radiological Society of North America (RSNA) reveals that muscle loss is a risk factor for developing dementia.

According to the National Institute on Aging, dementia is a term used to describe a group of conditions that affect the brain and make it harder for someone to think, remember, and carry out everyday tasks. Dementia is caused by damage to brain cells, which can happen due to conditions like Alzheimer’s disease, strokes, or head injuries.

Researchers used brain MRI exams of over 600 participants in the Alzheimer’s Disease Neuroimaging Initiative to look at skeletal muscle loss in those without dementia (mean age 77 years old). Specifically, they looked at temporalis muscle loss because temporalis muscle thickness and size can indicate overall muscle loss throughout your body. (FYI: Your temporalis muscle is located on the side of your head and helps you close your jaw and chew.)

After following up with participants about six years later, the researchers found that those with a smaller temporalis muscle had a higher risk of dementia. “We found that older adults with smaller skeletal muscles are about 60 percent more likely to develop dementia when adjusted for other known risk factors,” said the study’s co-senior author Marilyn Albert, PhD, in a press release.

“Find a community setting, that way you have people to hold you accountable to help create healthy, consistent habits.” —Jessica Leung, PT, DPT

How to start a strength-training program to prevent muscle loss

Strength training is essential for building muscle (and preventing muscle loss), improving bone density, enhancing metabolism, and promoting overall health. However, starting a program can sometimes feel overwhelming. Learn how to start a safe and effective strength training with these key steps.

1. Understand the basics of strength training

Strength training involves exercises that use resistance to build strength and muscle mass. Resistance can come from weights, resistance bands, or even your body weight. Common forms include:

• Free weights: Dumbbells, kettlebells, and barbells
• Machines: Gym equipment that guides movements
• Bodyweight exercises: Push-ups, squats, and planks

Consider hiring a trainer or signing up for physical therapy to get started the right way. “Look for someone who is trained and knowledgeable in the area of the goals you are trying to achieve,” says Jessica Leung, PT, DPT, a Boston-based physical therapist. “It’s also beneficial to find a community setting, that way you have people to hold you accountable to help create healthy, consistent habits.” This can also allow you to set realistic goals and help tailor your program to your specific needs.

2. Learn proper technique

Starting with proper form is critical to prevent injuries and maximize benefits. Working with a certified personal trainer can be invaluable for beginners. If that’s not an option, consider online resources or instructional videos from reputable fitness organizations like the National Academy of Sports Medicine (NASM) and the American Council on Exercise (ACE).

3. Choose the right equipment

For home workouts, investing in essentials like adjustable dumbbells, resistance bands, or a pull-up bar can provide versatility. It’s also important to adapt movements based on your ability and comfort level.

“Utilize adaptive equipment such as wheelchairs, walkers, and canes. Focusing on bodyweight exercises is just as beneficial, too,” Leung says. “Adjust your home environment by adding grab bars, raised toilet seats, or lower countertops to facilitate safer and easier movement.”

Using assistive devices, like a walker, is a safe way to perform standing exercises, according to Leung. “A sturdy chair with arm rests is great for tricep dips, or support to push off for sit to stands to build strength,” she says.

4. Design a beginner-friendly program

According to Leung, a typical beginner strength program might include the following:

• Frequency: 2 to 3 times per week.
• Exercises: Focus on compound movements like squats, deadlifts, push-ups, and rows that target multiple muscle groups at once.
• Sets and reps: Start with 2 to 3 sets of 8 to 12 repetitions for each exercise.
• Rest: Allow 48 hours of recovery between sessions targeting the same muscle group.

If strength training isn’t an option for you, talk to your doctor about the best course of action to help build and maintain muscle health.

Other ways to help prevent dementia (that have nothing to do with exercise)

Preventing dementia involves a combination of lifestyle, dietary, and mental health strategies. While exercise is often emphasized, there are other focus areas that are just as important.

1. Adopt a brain-healthy diet

According to the Alzheimer’s Association, consuming a Mediterranean diet rich in fruits, vegetables, whole grains, fish, and healthy fats has been linked to lower dementia risk. Omega-3 fatty acids, found in fish and nuts, are particularly beneficial for brain health.

2. Be a lifelong learner

Regularly challenging your brain with new activities like learning a language, playing an instrument, or solving puzzles stimulates neural pathways and fosters cognitive resilience, per Johns Hopkins Medicine.

3. Manage chronic conditions

Controlling diabetes, high blood pressure, and cholesterol can reduce risks associated with vascular dementia, per the Mayo Clinic. Regular check-ups with your doctor and following treatment plans are also essential.

4. Stay socially engaged

According to Harvard Health, maintaining strong social connections and participating in group activities can reduce cognitive decline.

5. Limit alcohol and quit smoking

Excessive alcohol and tobacco use harm brain cells and blood vessels, per Harvard Health. Mindful drinking or cutting it out altogether significantly supports brain health.