How Strength Training Protects the Heart

We all want to stay young at heart, but did you know that lifting weights could be one of the best ways to do it?

For years, conventional wisdom has favored cardio exercises like running for heart health. However, research suggests that strength training might be even more effective at protecting your heart.

Weightlifting vs. Cardio: What Science Says

One study examining 4,000 health records found that while all forms of exercise help lower the risk of heart disease, weightlifting had a greater impact than running, walking, or cycling. Researchers noted that strength training improves circulation due to the higher oxygen demand during resistance exercises.

In other words, lifting weights isn’t just for building muscle—it’s a powerful tool for heart health, too.

The Reality of Heart Disease

February is Heart Health Awareness Month in the U.S., Canada, and the U.K.—a time to focus on reducing the risks of heart disease through diet, exercise, and lifestyle choices.

Why is this so important? Heart disease is the No. 1 killer in America, responsible for:

✔ 1 in 4 deaths
✔ 735,000 heart attacks annually

But here’s the good news: Heart disease is preventable! The American Heart Association confirms that proper exercise and nutrition are key to lowering your risk.

Why Strength Training Is Essential for Heart Health

Heart disease includes conditions like high blood pressure, stroke, and coronary artery disease—all of which become more common as we age.

Aging naturally leads to:
❌ Smaller, weaker hearts
❌ Stiffened arteries
❌ Slower blood circulation
❌ Muscle loss (unless we actively train to prevent it)

Strength training plays a vital role in combating these issues by:

✔ Lowering blood pressure
✔ Reducing “bad” cholesterol (LDL) and increasing “good” cholesterol (HDL)
✔ Improving circulation and artery flexibility
✔ Helping prevent obesity, which is a major contributor to heart disease

Strength Training Isn’t Just for Bodybuilders

If you’re worried that “lifting weights” means “bulking up,” rest assured—that’s not the case. Strength training can be as simple as:
✅ Bodyweight exercises (push-ups, squats, lunges)
✅ Resistance bands
✅ Dumbbells and kettlebells
✅ Machines at the gym

Not only does strength training protect your heart, but it also improves balance, coordination, and functional independence—making everyday activities easier as you age.

Exercise Benefits Your Heart at Any Age

The benefits of physical activity apply no matter your age. Studies show that:

–Brisk walking (just 20 minutes a day) is a great way to start improving heart health.
-Strength training combined with aerobic exercise provides even greater heart-health benefits.
-Women over 70 who exercise regularly are 35% less likely to develop heart disease than those who don’t.

There’s no quick fix, but making the commitment to move your body will pay off for years to come.

Are You Ready to Strengthen Your Heart?

Heart health starts with daily choices. Whether you’re new to strength training or looking to refine your routine, we’re here to guide you every step of the way.

💪 Join us today and learn how to build a heart-healthy lifestyle with strength training!