For decades, aerobic exercise such as jogging, walking, cycling, and swimming has been widely recommended for improving cardiovascular health, while strength training was primarily associated with building muscle, strengthening bones, and enhancing balance. However, recent research suggests that resistance training may offer substantial benefits to the heart, sometimes even surpassing those of aerobic activities.
A study tracking more than 117,000 women aged 48 to 66 over approximately 14 years found that those who engaged in at least two hours of resistance training per week experienced a 20 percent lower risk of major cardiovascular disease compared to women who did not participate in strength training. Notably, the same group showed a 44 percent reduction in the risk of myocardial infarction. The research also indicated that each additional hour of strength training was associated with a 5 percent further decrease in cardiovascular risk.
Dr. Meagan Wasfy, a sports cardiologist at Mass General Brigham Heart & Vascular Institute, highlighted these findings, underscoring the importance of including strength training in exercise routines. Similar results have been reported in other studies involving both men and women. Mark Haykowsky, a cardiovascular exercise physiologist and professor at the University of Alberta, emphasized the value of strength training especially for older adults. He advised that for individuals aged 60 or older, focusing on resistance exercises should be a priority due to their positive effects not only on the heart but also on bones and muscles.
The cardiovascular benefits of strength training can be explained by the role muscles play beyond movement. Amanda Paluch, a physical activity epidemiologist and associate professor at the University of Massachusetts Amherst, noted that muscle tissue is metabolically active and its stimulation improves blood vessel function. This enhanced vascular function allows blood vessels to relax and dilate more readily, reducing the workload on the heart and thereby lowering blood pressure.
Contrary to longstanding assumptions that aerobic exercise is superior in managing blood pressure, resistance training offers comparable benefits. Dr. Wasfy pointed out that building muscle through weightlifting adjusts the body’s composition by reducing fat mass, which also contributes to better cardiovascular health.
Experts recommend that individuals, especially those in older age groups, incorporate both strength training and aerobic activities like walking into their fitness regimens to maximize heart health. However, among various forms of exercise, strength training stands out for its comprehensive benefits to cardiovascular function and overall physical well-being.