When you think about exercise for heart health, you might think of walking, running or swimming first.
But lifting weights should be on that list, too.
A major study published this year in the Journal of the American College of Cardiology found that women who regularly performed strength training had a significantly lower risk of cardiovascular disease.
Researchers followed more than 117,000 women for an average of nearly 15 years. Those who performed at least two hours of strength training per week had a 20% lower risk of major cardiovascular events than women who did none.
Their risk of heart attack was 44% lower.
The findings don’t prove that weightlifting directly prevents heart attacks, but they add to growing evidence that strength training benefits far more than muscles and bones.
And the benefits weren’t limited to women who skipped traditional cardio exercise. Those who combined strength training with aerobic activity showed additional advantages.
Researchers also found that women who met recommendations for both kinds of exercise and spent less time sitting had the lowest cardiovascular risks overall.
Cardio and weights both belong in a well-rounded fitness routine. Federal guidelines recommend strength training at least twice a week, along with 150 minutes of moderate aerobic activity.
That’s a combination that can help you build strength, maintain independence and support your heart for years to come.
Source: American College of Cardiology, June 2026.
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.