Strength Training May Help Women Protect Their Hearts, New Study Finds

When it comes to heart health, most people think of activities like walking, jogging, cycling, or swimming. But a major new study suggests women may want to add another important activity to their routine: strength training.

Researchers analyzing data from more than 117,000 women found that those who regularly performed strength training — activities such as lifting weights, using resistance bands, or doing bodyweight exercises — had a lower risk of developing cardiovascular disease. The greatest benefits were seen among women who combined strength training with regular aerobic exercise and limited sedentary time.

"In the cardiovascular space, much of the discussion around exercise and heart health has focused on aerobic activities such as walking, running, or cycling,” explains Socrates V. Kakoulides, M.D., cardiologist and chief imaging officer with Baptist Health Miami Cardiac & Vascular Institute. “This study suggests that strength training may provide additional cardiovascular benefits, particularly when combined with aerobic exercise."

What the Study Found

The study followed women for an average of 14.5 years and found that women who performed at least two hours of resistance training per week had a 20 percent lower risk of major cardiovascular disease compared with women who did no strength training. Researchers also found a particularly strong association with lower heart attack risk.

Women who combined the following experienced the lowest risk of cardiovascular disease overall:

• Regular aerobic activity
• At least one hour of resistance training per week
• Less than two hours of daily television viewing

Why This Matters for Women

Heart disease remains the leading cause of death among women in the United States, making prevention a critical priority.

"These findings are encouraging because they reinforce an important message, namely that women have multiple opportunities to improve cardiovascular health through physical activity, and resistance training appears to be one of them," said Dr. Kakoulides.

Benefits Beyond Heart Health

The advantages of strength training extend well beyond the heart.

"From a clinical perspective, I also appreciate that resistance training offers benefits beyond cardiovascular risk reduction," Dr. Kakoulides said. "It can improve muscle mass, strength, bone density, balance, metabolic health, and overall functional independence — factors that are especially important as women age."

Strength training can help support healthy aging, reduce the risk of falls and fractures, and improve quality of life. For many women, it can be as simple as incorporating resistance bands, light weights, or bodyweight exercises a few times each week.

Why More Research on Women's Heart Health Is Needed

Although heart disease affects millions of women, women historically have been underrepresented in cardiovascular research.

"Heart disease remains the leading cause of death among women, yet women have historically been underrepresented in cardiovascular research," Dr. Kakoulides said. "We also know that cardiovascular disease can present differently in women, and risk factors such as pregnancy-related complications, menopause, autoimmune diseases, and certain cancer therapies can influence cardiovascular risk."

He noted that continued research helps physicians better understand which prevention strategies work best for women throughout different stages of life.

What's Next?

While the findings are promising, researchers say more studies are needed to better understand how resistance training protects cardiovascular health and whether certain groups of women may benefit even more.

"I would be interested in seeing the effects of resistance training on preventing heart disease in oncology patients, breast cancer in particular, as we know these patients have higher risk for developing cardiovascular disease," Dr. Kakoulides said.

A Simple Takeaway

The message isn't to replace walking, running, or other aerobic activities. Instead, experts suggest adding strength training to an overall healthy lifestyle. A combination of aerobic exercise, resistance training, and less time spent sitting may be one of the most powerful prescriptions for long-term cardiovascular health.

As Dr. Kakoulides explains: "Identifying additional lifestyle strategies that can reduce cardiovascular risk empowers both patients and their doctors to create individualized prevention plans — and may ultimately improve long-term outcomes."