Resistance training may be just as important as aerobic exercise for protecting heart health, according to a large prospective study involving 117,025 U.S. women followed for an average of 14.5 years. Researchers found that women performing 2 or more hours of resistance training per week had a 20% lower risk of major cardiovascular disease (CVD) compared with those who did not perform strength training. Each additional hour of weekly resistance training was associated with a 5% further reduction in CVD risk, with the greatest benefit observed for myocardial infarction (heart attack), where risk was reduced by 44%. However, no significant reduction was observed for stroke. The study also showed that women who consistently maintained resistance training throughout the follow-up period derived greater cardiovascular benefits than those who trained inconsistently.

      The greatest protection was seen when resistance training was combined with regular aerobic exercise and reduced sedentary behavior. Women who met recommendations for at least 150 minutes of moderate-intensity aerobic activity per week (≥15 MET-hours/week), performed at least 1 hour of resistance training weekly, and limited television viewing to less than 2 hours per day experienced a 40% lower risk of major cardiovascular events compared with women who did not meet these lifestyle recommendations. Additionally, training both the upper and lower body was associated with greater cardiovascular protection than focusing on a single muscle group. These findings reinforce that strength training should be considered an essential component of a heart-healthy lifestyle, complementing aerobic exercise and minimizing sedentary time to substantially reduce the long-term risk of cardiovascular disease, particularly among women