Spending just two hours a week on strength training could significantly reduce a woman’s risk of developing heart disease, according to a new large-scale study.
Researchers found that women who regularly performed resistance training—such as lifting weights, using resistance bands or bodyweight exercises—had a 20% lower risk of major cardiovascular disease compared to those who did no strength training.
The findings add to growing evidence that strength training not only builds muscle and bone health but also plays a crucial role in improving long-term heart health.
Study Tracked Over 117,000 Women
The research analysed health data from more than 117,000 women enrolled in the Nurses’ Health Study and Nurses’ Health Study II.
Researchers followed participants over several years, regularly recording their:
- Resistance training habits
- Aerobic exercise
- Sedentary behaviour, including television viewing
- Overall health outcomes
20% Lower Risk Of Heart Disease
Women who completed at least two hours of strength training each week experienced:
- 20% lower risk of major cardiovascular disease
- Greater protection against heart attacks
- Additional benefits with every extra hour of weekly strength training, although the gains became smaller after accounting for conditions such as diabetes, obesity, high blood pressure and cholesterol.
Why Strength Training Benefits The Heart
Researchers say resistance training improves several key cardiovascular risk factors by:
- Increasing insulin sensitivity
- Reducing unhealthy body fat
- Helping maintain a healthy weight
- Improving cholesterol levels
- Supporting healthy blood pressure
Together, these changes contribute to better heart health over time.
The study also found that strength training had a stronger association with reducing heart attack risk than stroke risk, although researchers say more studies are needed to understand why.
Best Results Come From Combining Cardio And Strength Training
The greatest health benefits were observed among women who combined:
- At least two hours of strength training per week, and
- 150 minutes of moderate aerobic exercise, such as brisk walking, cycling or swimming.
Women following both recommendations had a 45% lower risk of heart attack compared to inactive participants.
Researchers also noted that limiting sedentary behaviour—particularly prolonged television viewing—further reduced cardiovascular risk.
What The Researchers Said
Lead author Dr Tianyue Zhang, from the Harvard T.H. Chan School of Public Health, said resistance training remains an underutilised strategy for preventing cardiovascular disease.
“Despite its established health benefits, resistance training is often overlooked as a prevention strategy for cardiovascular disease. These findings suggest it offers additional protection beyond aerobic exercise alone.”
She added that public health strategies for women should include:
- Strength training
- Regular aerobic exercise
- Reduced sedentary time
Experts Reinforce The Message
Dr Harlan M. Krumholz, Editor-in-Chief of the Journal of the American College of Cardiology (JACC), said the findings strengthen long-standing recommendations.
“We have long encouraged resistance training, and this study provides strong evidence to reinforce that message. It should be included in a well-rounded health routine to support function and longevity.”
Key Takeaways
- Two hours of weekly strength training was linked to a 20% lower risk of cardiovascular disease.
- Combining resistance training with 150 minutes of moderate aerobic exercise reduced heart attack risk by 45%.
- Regular movement throughout the week and less sedentary time further improved heart health.
- While the study shows a strong association, it does not prove that strength training alone directly prevents heart disease.
Disclaimer: This article is for informational purposes only and should not be considered medical advice. Consult a qualified healthcare professional before making changes to your exercise routine, especially if you have underlying health conditions.