Study Finds Just Two Hours of Weekly Strength Training May Lower Heart Disease Risk in Women
A new study found that women who do at least two hours of strength training per week have a lower risk of cardiovascular disease. The benefit was strongest when combined with aerobic exercise.
Women who strength train for at least two hours per week may significantly lower their risk of cardiovascular disease, according to a new study published in a major cardiology journal.
Researchers analyzed data from more than 35,000 women over a 20-year period. Women who met the two-hour weekly strength training threshold had a 30% lower risk of heart disease compared to those who did no strength training. The benefit was even greater, around 40%, when strength training was combined with regular aerobic exercise like walking or cycling.
The findings add to a growing body of evidence that resistance exercise, long associated mainly with muscle building, has significant cardiovascular benefits.
"Most heart health guidelines focus on aerobic activity," said the study's lead author. "This research shows that strength training deserves equal attention, especially for women."
Women are often underrepresented in cardiovascular research, and the study's authors say the results fill an important gap. Heart disease is the leading cause of death for women in the United States, killing more women each year than all cancers combined.
The study defined strength training broadly, including free weights, resistance machines, bodyweight exercises like push-ups and squats, and resistance band workouts. Participants did not need to lift heavy weights to see benefits.
Researchers noted that the two-hour threshold is achievable for most people. Two 60-minute sessions or four 30-minute sessions per week would meet the target.
The American Heart Association currently recommends at least two days of muscle-strengthening activity per week for adults.
