Lifting weights boosts your brain power and motivation, research shows

Pumping iron builds strength and muscle size - that's a well-established fact

However, new research shows lifting weights can build your brain too. According to data published in the journal Psychological Research, strength training maximises your mind in the following ways:

• Overall cognitive function - which refers to your intelligence, learning and problem-solving
• Executive function - relating to willpower and motivation

These findings were made after scientists combined 24 major studies, all relating to strength training and brain function. This is in keeping with previous research which showed that lifting weights provided brain-boosting benefits. For a more powerful effect, loads lifted in trials have generally been heavier than 50% of one rep max. To put that simply, if you're looking to milk the brain-boosting benefits of hitting the gym and your one rep max bench press is 100kg, you need to be lifting over 50kg to really see results.

Squats also boost brain power

Leg exercise has a particularly significant impact on your brain power. So why would you consider skipping leg day? Alongside the bench press and deadlift, squats are considered one of the 'big three' gym lifts. In terms of the cognitive benefits, the squat may even be in a league of its own. Research found leg exercise prompted the release of neurological signals vital for producing new, healthy brain cells. Skipping leg day and going without your squat time could therefore impact the production of new nerve cells. The more efficient your body is at producing nerve cells, the better your ability to adapt to mental and physical stresses. This means you'll be able to work out at a greater intensity for longer, plus your general problem-solving skills will also feel the force. Aside from building your brain, compound leg exercises such as the squat, hack squat, front squat and deadlift will spark gains in the quads, glutes and hamstrings. The squat and deadlift also enhance your overall posterior chain - which includes much smaller, stabilising muscles.