Squats are often associated with strong legs and toned glutes. But interestingly, squats might also be beneficial for your brain.
Research shows that squats, along with a handful of other resistance training exercises, increase BDNF. So, let’s take a closer look at what this means and why this matters for the aging brain.
What Is BDNF?
BDNF (brain-derived neurotrophic factor) is a protein your body produces that helps existing brain cells stay healthy, encourages the growth of new neurons, and strengthens the connections between them.
Higher BDNF levels have been linked to sharper memory, better focus, improved mood, and a lower risk of cognitive decline as we age. In other words, anything that boosts BDNF is usually a good thing.
How Do Squats Increase BDNF?
Squats recruit some of the largest muscle groups in your body, such as your quads, glutes, and hamstrings, all at once. When these big muscles contract under load, they build strength, but they also release chemical messengers called myokines into your bloodstream.
Some of these myokines, particularly one called irisin, can cross the blood-brain barrier. Once they reach the brain, they signal the hippocampus (the region responsible for memory and learning) to increase BDNF production.
With regular squats and other compound movements, this is why you’re more likely to experience (along with the physical benefits):
- Clearer thinking and less brain fog
- Better memory and focus
- More stable mood and reduced stress
- Improved resilience
In fact, studies have shown that people with stronger lower bodies tend to have better cognitive function as they age, and that midlife leg strength is one of the strongest predictors of brain health decades later. Thus, leg day might just be one of the most important days of the week!
Of course, how well you move matters too. Aches, stiffness, or restricted mobility can make compound movements like squats harder to perform safely and with good form.
At Posture & Wellness, we work with people experiencing back pain, neck pain, and related musculoskeletal complaints that can interfere with training. If discomfort is getting in the way of your workouts, we’d be happy to talk it through.
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