Strong Legs, Strong Mind: How Lower-Body Strength Protects Long-Term Health

At APEX Performance Wellness & Rehab, we often say strength is more than muscle, it’s medicine. New research continues to reinforce that statement, showing that leg strength and muscle size are key predictors of brain health, metabolic function, and even lifespan.

From dementia and Parkinson’s disease to diabetes and cardiovascular issues, the strength of your legs may reveal more about your health than any single metric.

Sources:

Boyle PA, Buchman AS, Wilson RS, et al. Association of Muscle Strength With the Risk of Alzheimer Disease and the Rate of Cognitive Decline in Community-Dwelling Older Persons. Arch Neurol. 2009 Nov;66(11):1339-1344. doi:10.1001/archneurol.2009.240. PMID: 19884695. JAMA Network+2ResearchGate+2
Ruiz JR, Sui X, Lobelo F, et al. Association between muscular strength and mortality in men: prospective cohort study. BMJ. 2008;337:a439. doi:10.1136/bmj.a439. PMID: 18695118. bmj.com

The Power of Leg Strength

Recent studies show that individuals with smaller leg muscles or reduced leg strength face a significantly higher risk of:
✅ Dementia, Alzheimer’s, and Parkinson’s disease
✅ Cardiovascular disease and diabetes
✅ Premature death and reduced mobility with age

Several large-scale studies have linked lower-body muscle mass and strength to longevity and neurological health:

Muscle Strength and Risk of Alzheimer Disease (JAMA Neurology, 2009)
- Found that stronger muscles were associated with a 43% lower risk of developing Alzheimer’s disease, independent of age, sex, or BMI. PMID: 19433665 Link: JAMA Neurology Study
Calf Circumference and All-Cause Mortality: A Systematic Review and Meta-Analysis (Journal of Nutrition, Health & Aging, 2022)
- Analyzed data across populations and found that each 1 cm increase in calf circumference reduced all-cause mortality risk, suggesting that leg muscle mass reflects overall metabolic and cardiovascular resilience. Link: Springer Study
Trajectories of Muscle Strength and Physical Performance Preceding Dementia (Archives of Gerontology and Geriatrics, 2025)
- Showed that declines in leg strength and gait speed precede cognitive decline and dementia onset, reinforcing the link between mobility and brain function. Link: ScienceDirect Article

The key number many researchers are now using as a benchmark is 60 centimeters of leg circumference, a threshold associated with better health outcomes and reduced risk for chronic conditions. But more than the number itself, what matters most is maintaining strong, functional muscle through resistance training and daily movement.

Why Leg Training Protects the Brain and Body

Strong legs don’t just help you move better, they help your brain and nervous system function optimally.
When you perform exercises like squats, lunges, and deadlifts, your body increases circulation, releases growth factors, and stimulates neuroprotective processes that benefit both your brain and metabolism.

Research suggests that people with greater leg strength maintain better cognitive performance, reduced inflammation, and improved blood sugar regulation, three factors that directly influence aging and longevity.

Practical Steps to Build Stronger Legs

Incorporate Resistance Training:
Focus on multi-joint exercises like squats, lunges, and step-ups. If you’re new to strength training, start with bodyweight or resistance bands and gradually progress. PS – Our team of strength coaches and physical therapists love helping people get started with strength training!
Stay Consistent:
Two to three lower-body sessions per week can significantly increase strength and endurance over time.
Pair Training with Nutrition:
Protein-rich meals and adequate hydration accelerate recovery and muscle growth. If you need help with nutrition, whether you’re by our facility in Tigard, OR, or somewhere else, we have a variety of options, from One Time Macro Counts, to a 12 Week Challenge, to help you!
Track and Test:
Tools like DEXA Scans at APEX can measure changes in lean muscle mass and help track progress objectively.

The APEX PWR Approach to Longevity in Portland, Oregon

At APEX PWR in Tigard, we combine physical therapy, performance training, and data-driven wellness testing to help clients stay strong at every stage of life. Whether you’re a competitive athlete or an executive aiming to age with strength, our programs are designed to support both physical and cognitive longevity.

Our team uses advanced assessments like Lactate and VO₂ Max Testing, individualized strength programming, and targeted nutrition coaching to help you build resilience from the ground up, literally.

Final Takeaway

Building stronger legs isn’t just about performance, it’s about prevention. The research is clear: maintaining muscle mass through resistance training can reduce the risk of dementia, heart disease, diabetes, and premature death.

At APEX PWR, we help you train smarter, move better, and stay healthier for life.

📍 Located in Tigard, Oregon | Serving Beaverton, Lake Oswego, Tualatin, Hillsboro, and the greater Portland Metro area.
👉 Learn more at APEXPWR.com or schedule your first session today.

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