Emerging research suggests that people with more muscle mass may experience slower brain ageing, raising important questions about how strength training, nutrition, and even popular weight-loss medications like GLP-1 drugs could affect long-term brain health. This article explains what the science is saying, how muscle and brain health are connected, and offers practical, realistic ways to protect both your body and your mind as you age.


Muscles and Brain Ageing: What a New Study Means for Your Long-Term Health

If you’ve ever thought of muscles as “just cosmetic,” new evidence is giving that idea a serious workout. A study reported by the Financial Times in late 2025 highlighted that people with greater muscle mass tend to show slower brain ageing. At the same time, experts are raising concerns that rapid muscle loss—especially through drastic dieting or certain medications like GLP‑1 anti‑obesity drugs—might have unintended consequences for brain health.

This doesn’t mean you need a bodybuilder’s physique to protect your mind. It does mean that maintaining healthy muscle could be one of the most underrated tools you have to support memory, mood, and cognitive resilience as you age.

Older adult exercising with guidance to maintain muscle and brain health
Strong muscles in mid and later life are increasingly linked with better brain health and slower cognitive decline.

The Problem: We’re Losing Muscle Faster Than We Realize

Starting as early as our 30s, most of us begin to lose muscle mass and strength—a process called age-related sarcopenia. Unless we actively resist it, this decline accelerates with each decade, and it’s often worsened by:

  • Sedentary work and low daily movement
  • Crash diets or extreme calorie restriction
  • Insufficient protein intake, especially in older adults
  • Long-term illness, inflammation, or bed rest
  • Certain medications or hormonal changes

The recent research highlighted by the Financial Times adds another layer: muscle isn’t just about strength and independence—it may also be closely tied to how quickly or slowly our brains age.

“Greater muscle mass and strength in midlife are associated with better cognitive performance and reduced risk of dementia in later life.”
— Summary of findings across multiple cohort studies reported in leading neurology and gerontology journals.

This doesn’t prove that muscle directly “prevents” dementia, but it strongly suggests that muscle is part of the brain-health puzzle.


What the New Study Suggests: Muscles and Slower Brain Ageing

The study referenced by the Financial Times looked at how brain structure and function change with age and compared this to measures of muscle mass. The key pattern:

  1. People with higher muscle mass tended to show brain changes consistent with slower ageing.
  2. Those with lower muscle mass more often showed patterns linked with faster cognitive decline.

While individual study details may vary, this finding aligns with evidence from other research:

Does this mean “more muscle equals more intelligence”? No. What the science suggests is more nuanced:

  • Muscle may act as a metabolic and hormonal support system for the brain.
  • People who maintain muscle often also engage in other protective behaviors—like movement, social activity, and better nutrition.
  • Muscle mass could be a visible marker of deeper health processes that also benefit the brain.

GLP‑1 Weight-Loss Drugs and Muscle Loss: What You Should Know

GLP‑1 receptor agonists—medications like semaglutide and related drugs—have exploded in popularity as powerful treatments for obesity and type 2 diabetes. They can be genuinely life-changing for people at high cardiometabolic risk.

However, rapid weight loss from any method, including GLP‑1 drugs, often includes loss of lean mass (muscle and sometimes bone), not just fat. Some emerging analyses suggest a meaningful proportion of the weight lost on these medications may be muscle—especially if people:

  • Eat very low-calorie diets
  • Do little or no resistance training
  • Are older adults or already have low muscle mass

Why does this matter for your brain?

  • Less muscle may reduce your physical reserve and resilience.
  • Muscle helps regulate blood sugar and inflammation—both key to brain health.
  • Lower strength can lead to less movement and social engagement, indirectly affecting cognition and mood.
Person holding medication with a glass of water, considering health effects
GLP‑1 medications can be valuable tools, but protecting muscle mass alongside weight loss is crucial for long-term health.
“The goal of obesity treatment should be not just losing weight, but preserving muscle and metabolic health while doing so.”
— Paraphrased consensus from leading obesity and endocrinology specialists.

How Muscle and Brain Health Are Connected: The Science in Plain English

Your muscles are not just “dumb tissue” that make you move. They behave like an endocrine organ, releasing signaling molecules (myokines) during movement that talk directly to your brain.

Key ways muscle may support slower brain ageing include:

  • Better blood flow
    Stronger muscles and regular resistance training improve vascular health, supporting the tiny blood vessels that feed your brain.
  • Myokines and growth factors
    When you contract muscle, you release molecules that can promote neurogenesis and synaptic plasticity , crucial for learning and memory.
  • Blood sugar control
    Muscle is a major site for glucose disposal. More muscle generally means better insulin sensitivity and more stable blood sugar—both associated with lower dementia risk.
  • Inflammation management
    Chronic, low-grade inflammation accelerates brain ageing. Active muscle helps produce anti-inflammatory signals.
  • Functional independence
    Maintaining strength supports mobility, social participation, and mental stimulation—all protective against cognitive decline.
Simple infographic-style image showing connection between brain and muscles
Think of muscle as a communication hub: what happens when you move your body echoes inside your brain.

None of this means muscle is the only or even the main driver of brain ageing, but it’s a modifiable factor you can influence, regardless of your age.


A Brain-Smart Muscle Plan: Practical Steps for Everyday Life

You don’t need a gym membership or complicated routines to start protecting your muscles and your mind. Here’s a simple, realistic plan you can adapt to your life and fitness level.

1. Prioritize Resistance Training 2–3 Times Per Week

Aim for 2–3 non-consecutive days of strength work per week, focusing on major muscle groups:

  • Legs: squats, sit-to-stands from a chair, step-ups
  • Hips and glutes: hip bridges, mini-band walks
  • Back and shoulders: rows, wall push-ups, resistance band pulls
  • Core: dead bugs, bird-dogs, gentle planks

Start with:

  1. 1–2 sets of 8–12 repetitions per exercise
  2. Light resistance that feels like effort 5–7 out of 10
  3. Gradual progression: add weight, sets, or reps as it feels manageable

2. Upgrade Your Everyday Movements

Even if you struggle with structured workouts, you can still train your muscles through daily habits:

  • Take the stairs, even if it’s just one flight.
  • Do 5–10 chair stands before meals.
  • Carry groceries in two trips instead of one overload.
  • Set a 60–90 minute timer to stand, stretch, or do a mini movement snack.

3. Support Muscle with Adequate Protein

For most healthy adults, research suggests aiming for roughly 1.0–1.6 g of protein per kilogram of body weight per day, spaced across meals, may help preserve muscle—especially in midlife and older age. Work with your healthcare provider or dietitian to personalize this.

Brain- and muscle-friendly protein sources include:

  • Fish (especially oily fish like salmon, sardines, mackerel)
  • Eggs, Greek yogurt, cottage cheese
  • Legumes: lentils, chickpeas, black beans
  • Tofu, tempeh, edamame
  • Nuts and seeds, paired with whole grains
Balanced meal with protein, vegetables, and healthy fats
A protein-rich, plant-forward plate can nourish both your muscles and your brain.

Real-Life Obstacles (and Compassionate Ways Around Them)

Knowing what to do is one thing; doing it in the middle of fatigue, caregiving, stress, or chronic illness is another. Here are some common barriers and strategies that respect where you’re starting from.

“I’m too tired and busy.”

  • Try 5-minute strength snacks instead of full workouts: two exercises, one set each.
  • Anchor them to existing habits—after brushing teeth, before showering, or during coffee brewing.
  • Remember: consistency beats intensity. A little, done often, adds up.

“I have joint pain or physical limitations.”

  • Focus on pain-free ranges of motion and slow, controlled movements.
  • Use chairs, walls, and resistance bands instead of high-impact moves.
  • Ask a physiotherapist for a joint-friendly strength program tailored to you.

“I’m on a GLP‑1 drug and worried about losing muscle.”

  1. Discuss your concerns openly with your prescriber.
  2. Ask about slower, steadier weight loss rather than pushing for the fastest results.
  3. Prioritize resistance training and adequate protein from the very start.
  4. Request periodic monitoring of strength and, if available, lean body mass.
Personal trainer assisting an older adult with gentle strength training
With the right support and modifications, strength training can be accessible at nearly any age or ability level.
“My 72-year-old client started with just seated leg extensions and light band rows. Six months later, she can climb stairs without holding the rail—and her memory tests improved too.”
— Case example from a clinical exercise physiologist

A Subtle “Before and After”: What Changes When You Build Muscle for Your Brain

Forget dramatic transformation photos. The most meaningful “before and after” of strength training for brain health often looks like this:

Before (Low Muscle Priority) After (Muscle-Smart Lifestyle)
Fatigue by mid-afternoon, brain fog after long workdays More stable energy and clearer thinking across the day
Avoids stairs, worries about falling Climbs stairs confidently and maintains independence
Long sedentary stretches, social withdrawal More active lifestyle, greater social engagement
Anxiety about ageing and memory loss A sense of agency and concrete habits that support brain health

These changes are subtle and cumulative, not overnight miracles. But over years, they can drastically reshape how you experience ageing.


Bringing It All Together: Protecting Your Muscles to Protect Your Mind

The emerging link between muscle mass and slower brain ageing doesn’t mean you need to chase an unrealistic body ideal. It means that every bit of strength you build and maintain is an investment in your future self—your ability to think clearly, move freely, and live independently.

Whether you’re considering a GLP‑1 medication, already losing weight, or simply noticing the first signs of ageing, you can start small:

  • Choose one 5-minute strength snack to do today.
  • Add a meaningful source of protein to your next meal.
  • Book a conversation with your doctor to discuss brain and muscle health together.

You don’t need perfection to change your trajectory. You just need consistent, compassionate action. Your muscles—and your brain—will thank you in the years to come.