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Dolph Lundgren's character in "Rocky IV," Ivan Drago, comes across as a guy with more brawn than brains. But Lundgren, who has a master's degree in chemical engineering, is a better example of the benefits of strength-training. You see, it beefs up more than your muscles. It increases your brain power too.

A study followed healthy women ages 65 to 75 for a year. One group did once-a-week upper and lower-body weight training; one group did it twice a week; and the third group did twice-a-week balance training and stretching. Before-and-after brain scans showed that the balance-stretching group and once-a-weekers had significant progression in the number and size of the lesions in their brain's white matter (essential for smooth flow of information) and in the slowing of their gait. In contrast, two-times-a-week training significantly slowed development of lesions and gait problems. Another study by the same researcher also concluded that memory, balance and muscle power all improve with the twice-a-week routine.

But if you want super-protection from cognitive decline, a large 2025 meta-study reveals that strength-training at least three times a week when you're middle-aged or older provides even more protection. That's what it takes to continuously boost levels of a hormone called IGF-1 that's linked to brain cell growth and repair and promotes better working memory, faster information processing, and a reduced risk of cognitive decline.

To do strength training using your body weight, hand weights, stretchy bands or gym machines, tune into the workout advice at MyWellSteps.ai and in "The RealAge Workout."

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at drmikerealage@gmail.com.

(c)2026 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.