Strength training has evolved from being a domain primarily associated with young men to becoming popular among women of all ages. Thanks to experts promoting its advantages, weightlifting, particularly leg workouts, has gained recognition for its various physical and cognitive benefits. Notably, studies highlight the connection between leg strength and improved brain health, especially for women experiencing perimenopause and menopause. Research indicates that strong legs are linked to better cognitive performance over time. A 2015 study involving female twins found that twins with greater leg power showed superior memory and processing speed in cognitive tests a decade later. Additionally, brain scans revealed that these twins had increased grey matter and more brain activation, underscoring the relationship between muscle strength and cognitive resilience. Similarly, a 2018 analysis of older adults established that those with robust leg strength performed better on executive function tests, emphasizing the importance of maintaining physical fitness as we age. This connection can be attributed to several factors. Strong legs utilize fast-twitch muscle fibers, which are crucial for explosive movements. As these fibers weaken with age, their efficient glucose breakdown becomes increasingly vital, providing energy to the brain. Additionally, exercising these muscles releases myokines—chemicals that can boost cognitive functions by traversing the blood-brain barrier. One prominent myokine, brain-derived neurotrophic factor (BDNF), promotes the creation of new brain cells, contributing to memory retention. Leg strength also correlates with overall strength training benefits, such as improved blood flow and reduced inflammation, both of which are critical for cognitive health. Given that women account for about two-thirds of Alzheimer’s patients, these advantages are particularly significant for them. To enhance leg strength, beginners should focus on mastering foundational movements like squats and deadlifts. Starting with bodyweight exercises can aid in developing proper form before incorporating weights. Progressively increasing resistance, typically by 10% each week, ensures continued muscle growth. The goal is to choose a weight that challenges you, allowing you to complete eight repetitions with struggle towards the end. This method cultivates strength and is essential for sustaining an active lifestyle, further diminishing the risk of cognitive decline and other health issues related to aging.