SMART AND STRONG?...YEP..I'M LIVING PROOF!...lol

 

Running and Lifting Don't Just Make You Stronger — They Make You Smarter and More Resilient

Published on Military.com | March 17, 2025

Mark Rippetoe, a renowned strength coach, famously said, "Strong people are harder to kill than weak people and more useful in general." Who doesn’t want to be stronger, move more efficiently, and be useful for years to come? The truth is, anyone can enhance their strength, flexibility, and cardiovascular health with consistent effort. But what many don’t realize is that running and lifting — two activities often thought of as solely for physical gains — offer a wide array of additional benefits. These include improving our ability to handle stress, enhancing cognitive function, and making us more adaptable in difficult situations.

The Mental Benefits of Running and Lifting

It's well known that strength training and cardiovascular exercise improve physical health, but research shows they also make you smarter. Studies indicate that adding both endurance (like running or cycling) and strength training to your routine can boost cognitive function, resilience, and emotional control. This means that the gym isn’t just for building muscle or endurance—it’s also for building mental toughness.

Resistance Training Enhances Cognitive Function

Resistance training doesn’t just make you physically stronger—it can also improve executive function, the mental processes that help with decision-making, problem-solving, and emotional regulation. A meta-analysis found that moderate resistance exercise, performed 3-4 times per week for 45-60 minutes, had significant cognitive benefits. These included improvements in focus, memory, and the ability to adapt to changing circumstances. Regular strength training enhances our mental clarity, emotional control, and resilience under stress.

How Aerobic Exercise Improves Cognitive Ability

Aerobic exercises, including running, swimming, and cycling, are linked to improved global cognition and executive function. These activities are not only good for your heart and lungs, but they also improve your ability to think, focus, and solve problems. They enhance both short- and long-term memory, attention, and even your ability to understand and use language—both verbal and non-verbal. The benefits aren’t just mental; aerobic exercise also improves overall health, including better blood work and stamina, which can make everyday tasks easier.

The Physical and Mental Benefits of Strength Training

While endurance training boosts mental acuity, resistance training focuses on developing physical strength—and its effects are profound. Strength training is key to improving emotional regulation, managing stress, and enhancing task-switching abilities. It builds not only muscles but also resilience to life's challenges.

Stronger Legs for Lifelong Mobility

Leg strength is especially important for maintaining mobility as we age. Research shows that people with stronger legs (specifically the thighs) are more independent and experience better cardiovascular health. A study in the Journal of Gerontology found that those with greater muscle strength have a 50% lower risk of dying prematurely compared to their weaker counterparts. Strong legs are also crucial for balance, reducing the risk of falls and fractures.

Grip Strength and Cognitive Health

Grip strength is often seen as a predictor of future health, especially in older adults. A stronger grip is linked to better cognitive abilities and a reduced risk of dementia. It’s also associated with a higher quality of life. The ability to grip firmly has far-reaching implications for overall physical and mental well-being.

Balance, Stability, and Injury Prevention

Building strength—especially in the legs—helps improve balance and stability. This, in turn, reduces the likelihood of falls, fractures, and injuries. With stronger muscles and a well-conditioned heart and lungs, you can tackle daily activities with greater ease and stamina, whether it’s carrying groceries or climbing stairs.

More Than Just Physical Health

Strength training and endurance exercises are not just about building muscle or improving cardiovascular function. These activities are known to decrease the risk of chronic diseases like heart disease, diabetes, and certain cancers. They also support weight loss and fat-burning goals, while enhancing sleep quality. Regular exercise leads to the release of endorphins—those "feel-good" hormones that improve mood and promote better recovery. For those struggling with sleep, a solid workout routine may help restore balance and improve the quality of rest, leading to better energy levels and overall well-being.

Conclusion

Running and lifting do far more than simply build a stronger body—they boost brain power, increase emotional resilience, and help us face the challenges of life with greater confidence. By consistently engaging in strength and endurance training, you’re not only investing in your body’s future, but also in your mind and overall quality of life.