Growing evidence suggests the brain responds to exercise much like the body: challenge it regularly and it adapts, strengthens and performs better. Research linking aerobic exercise with brain health prompted NASM-certified fitness trainer David J Sautter to encourage people to think of the brain as a muscle worth training. “Strength work does more than build physical power,” he says. “It increases blood flow to the brain, stimulates protective growth factors and is linked to reduced symptoms of depression and anxiety with consistent repetition, the brain strengthens just like muscle tissue.”

Most of us train our bodies but avoid putting our minds under pressure. A good way to build mental strength is to start small and get used to a little bit of stress. “For example, practise staying calm whether you win or lose, instead of getting carried away by the result,” suggests author and therapist Eloise Skinner. “You can also focus less on praise and sometimes ask for honest feedback instead. The goal isn’t to pile on stress, but to slowly build the ability to stay calm and clear-headed when things get tough.”

Rock climbing is often described as “physical chess.” Each route requires problem-solving, planning and precise, often demanding, body positioning. “What’s particularly fascinating is that physical exercise and mental training share the same biological toolkit,” explains Joanna Fong-Isariyawongse, associate professor of neurology at University of Pittsburgh. “They both trigger the release of growth proteins brain-derived neurotrophic factor (BDNF) that act like fertiliser for brain cells. Exercise grows new brain cells in the memory centre of the brain, while mental training helps those new cells survive and connect into working circuits. “Do both together and you get results that neither delivers on its own.” No good with heights? Tennis and squash blend endurance, agility and tactical thinking, too.

“While brain-training activities like puzzles and cognitive challenges are known to support memory and thinking skills, traits such as resilience and determination develop differently, often through navigating stress and adversity,” says Skinner. “Even if they are harder to measure, these experiences may still benefit cognitive function, neuroplasticity and emotional regulation. “Mix brain games with more demanding activities such as reading complex material, discussing challenging ideas, or testing your memory. Creative pursuits can help, too. Learning a language, playing an instrument, or developing skills in arts and crafts all provide valuable ways to stretch and strengthen the brain.

Just like muscles, the brain can be overworked, and the warning signs show up in several ways. “Your attention shortens; your memory slips. You take longer to respond and make more mistakes,” warns Fong-Isariyawongse. “In practical terms, the fix is structuring your day intelligently rather than just grinding through it. Do your most demanding cognitive work when your alertness is naturally highest, which for most people is mid-morning. Alternate demanding tasks with lighter ones rather than stacking intensive work back-to-back. Take genuine breaks, not a phone scroll, but real disengagement.”

“Exercises like calisthenics, free weights and resistance bands don’t just build muscle, they also challenge your brain,” says Sautter. “Because they require balance, coordination and control, your brain has to work harder to guide each movement. This strengthens the connection between mind and muscle, helping improve stability, body awareness and overall performance over time.”

During deep sleep, the glymphatic system clears metabolic waste, glycogen stores are restored, growth hormone aids tissue repair and immune function is strengthened. REM sleep then helps consolidate memories, allowing the brain to absorb and retain new skills, whether physical or mental. “Prioritise seven to nine hours of quality sleep each night, stick to a consistent bedtime and keep your bedroom dark, cool and quiet,” advises Fong-Isariyawongse. “Avoid caffeine late in the day and limit screen time or sugary snacks before bed.” Regularly cutting sleep doesn’t just leave you tired; it slows thinking, weakens decision-making and increases cravings.

Protein is widely recognised as the key nutrient for building and repairing muscle, but it also supports your brain. A high-carb lunch can leave you feeling sluggish while adding protein helps you stay alert through the afternoon. “That’s because protein provides amino acids, the building blocks your brain uses to create important chemical messengers,” says Sautter. One of these, tyrosine – found in meat, poultry, fish, dairy, eggs, soy products, nuts and seeds – helps produce dopamine and norepinephrine, which support focus, alertness and motivation.