Increasing our level of physical fitness leads to a bigger release of brain-boosting proteins following one session of exercise, a new study led by a UCL researcher has found.

The study, published in Brain Research, took a group of inactive unfit participants through a 12-week training programme of cycling three times per week and made them fitter. Researchers found as their fitness increased, so did the amount of brain-derived neurotrophic factor (BDNF) released following exercise, resulting in improved brain function.

Just 15 minutes of moderate to vigorous aerobic exercise releases BDNF, a brain protein which is known to support the formation of new neurons and new synapses (connections between brain cells), and maintains the health of existing neurons. This is the first study to show that for unfit people, just 12 weeks of consistent training can boost the brain’s response to a single 15-minute workout.

The study, led by Dr Flaminia Ronca (UCL Surgery & Interventional Science, and the Institute of Sport, Exercise and Health), involved 30 participants – 23 male and seven female – taking part in the 12-week programme. To assess fitness levels throughout the programme, participants completed VO₂max tests every six weeks, which measures the maximum rate of oxygen your body can consume and use during intense exercise.

BDNF levels were measured pre- and post-VO₂max testing, alongside a series of cognitive and memory tests, while also measuring changes in brain activity in the prefrontal cortex – where executive functions such as decision-making, emotion regulation, attention and impulsivity are controlled.

By the final week of the trial, results showed that baseline levels of BDNF did not change, but participants did show a larger spike of BDNF following intense exercise, compared to how their brains responded to intense exercise before the 12-week programme. This was linked to improvements in VO₂max (aerobic fitness).

Higher overall BDNF levels and stronger exercise-induced increases were also associated with changes in activity across key areas of the prefrontal cortex during attention and inhibition tasks, though not during memory tasks.

Overall, the results showed that increasing physical fitness can enhance the brain’s ability to produce BDNF in response to acute bouts of exercise, which can have a strong positive influence on neural activity.

Lead author Dr Flaminia Ronca said: “We’ve known for a while that exercise is good for our brain, but the mechanisms through which this occurs are still being disentangled. The most exciting finding from our study is that if we become fitter, our brains benefit even more from a single session of exercise, and this can change in only six weeks.”

Notes to editors:

For more information or to speak to the researchers involved, please contact: Tom Cramp, UCL Media Relations , T: +447586 711698, E: t.cramp@ucl.ac.uk

The research paper: ‘BDNF relates to prefrontal cortex activity in the context of physical exercise’, Flaminia Ronca, Cian Xu, Ellen Kong, Dennis Chan, Antonia Hamilton, Giampietro Schiavo, Ilias Tachtsidis, Paola Pinti, Benjamin Tari, Tom Gurney, Paul W. Burgess, is published in Brain Research, March 2026, 

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Journal

Brain Research

DOI

10.1016/j.brainres.2026.150253

The study involved a cohort of 44 older participants diagnosed with MCI, a condition characterized by noticeable cognitive decline that falls short of dementia but carries an elevated risk for developing Alzheimer’s disease. To assess the effects of weight training on cognitive function and brain structure, participants were divided into two groups: one engaged in a structured resistance training program, while the other served as a control group without any exercise intervention over the six-month period.

By participating in weight training sessions twice a week, the exercise group utilized moderate to high intensity with progressively increasing loads. Such an approach ensured that the physical exertion would be impactful enough to elicit the desired adaptations in both muscle strength and neural health. Remarkably, the results indicated more than just improvements in physical fitness; cognitive assessment tests showed noteworthy enhancements in memory performance and brain structure.

One of the critical findings of the research was that the individuals who participated in strength training exhibited protection against hippocampal atrophy. The hippocampus, a region of the brain heavily associated with memory and learning, is particularly vulnerable in those predisposed to dementia. Participants engaging in weight training not only demonstrated better verbal episodic memory but also displayed improvements in white matter integrity—an important marker for overall brain health.

Through magnetic resonance imaging (MRI) scans taken before and after the six-month training regimen, researchers found that specific brain areas, particularly the right side of the hippocampus and the precuneus, maintained their volume. In contrast, the control group suffered deterioration in these very areas. Such findings are essential as they underscore the potential of weight training as a non-pharmacological intervention aimed at mitigating cognitive decline.

Isadora Ribeiro, the study’s lead author and FAPESP doctoral fellow, expressed optimism regarding the implications of these results. Her comments highlight the significance of incorporating physical education professionals into healthcare systems to promote the benefits of strength training as a preventive strategy against dementia. As traditional treatment options can be extraordinarily costly, the prospect of effective, low-cost interventions is indeed promising.

Furthermore, the researchers suggested that the physiological benefits of weight training extend beyond mere muscle gains. Strength training is believed to stimulate the production of crucial neurotrophic factors such as brain-derived neurotrophic factor (BDNF). This protein plays a vital role in the survival and growth of neurons, thus conferring further neuroprotective benefits.

As highlighted by Marcio Balthazar, a researcher at BRAINN and the study’s supervisor, neuroinflammation plays a critical role in dementia progression. By promoting a decrease in systemic inflammation, strength training serves a dual purpose—it not only enhances muscle strength but also contributes to a healthier neural environment. The connection between inflammatory processes and neurodegenerative diseases such as Alzheimer’s has far-reaching implications for both prevention and treatment strategies.

Additionally, the research posits that the effects of weight training on cognitive function may cascade into significant long-term outcomes. Observations from the study indicated that after six months, some individuals showed such marked improvements that they exited the study without a clinical diagnosis of MCI. These findings lend credence to the hypothesis that longer-term training regimens could yield even more pronounced cognitive benefits, potentially altering the course of cognitive decline.

In advancing this understanding, the ongoing analyses of neurochemical markers like irisin and BDNF will offer more insights into the intricate relationship between physical exercise and brain health. Understanding these molecular underpinnings could pave the way for innovative, non-invasive strategies for maintaining cognitive health in older adults.

The implications of this research are profound. They not only advocate for the inclusion of strength training in regular health regimens for older adults but also challenge the traditional paradigms surrounding cognitive decline. The notion that lifestyle interventions can significantly alter the risk of neurodegenerative diseases calls for a reevaluation of how public health policies address aging and cognitive health.

A multidisciplinary approach is essential moving forward. Collaboration among neuroscientists, gerontologists, and fitness experts could create comprehensive programs that integrate physical conditioning into the standard care for those at risk of dementia. This shift towards proactivity rather than reactivity could revolutionize how society addresses the challenges of an aging population.

In conclusion, embracing strength training as a cornerstone of preventive healthcare offers a forward-thinking strategy that could enhance quality of life for millions of older adults. The research findings from UNICAMP elucidate the connection between physical ability and mental acuity, emphasizing that a commitment to resistance training is not merely about physical fitness but also about nurturing a healthy, resilient brain for the future.

Subject of Research: The protective effects of weight training on cognitive decline in older adults with mild cognitive impairment.
Article Title: Resistance training protects the hippocampus and precuneus against atrophy and benefits white matter integrity in older adults with mild cognitive impairment.
News Publication Date: 2-Jan-2025
Web References: Study DOI
References: GeroScience Journal
Image Credits: Credit: Isadora Ribeiro
Keywords: Weight training, cognitive decline, mild cognitive impairment, Alzheimer’s disease, neuroprotection.