A large new observational study suggests that women who do about two or more hours of strength (resistance) training each week have a lower risk of major cardiovascular disease than those who do none, and that combining resistance work with regular aerobic activity provides even greater benefit.
The study, published in JACC, followed 117,025 women from the Nurses’ Health Study and Nurses’ Health Study II (average baseline ages ~66.8 and ~48.1 years). Strength training was reassessed about every four years; sedentary time was estimated primarily by hours spent watching TV. The researchers measured major cardiovascular events (including heart attack and stroke) as their primary outcome.
Key findings
– Women doing 2+ hours of strength training per week had a roughly 20% lower risk of major cardiovascular disease compared with women who did no strength training.
– Each additional hour of weekly strength training was associated with about a 5% lower risk of major cardiovascular disease and a 14% lower risk of heart attack.
– Combining 2+ hours of strength training with 150 minutes of aerobic exercise per week was linked with the largest reduction in heart attack risk (about 45% lower compared with women reporting no physical activity).
– The association with stroke was not statistically significant; the authors note that stroke has several subtypes that may respond differently to physiological changes from resistance training, so results for stroke should be interpreted cautiously.
Why strength training may help
Strength training helps preserve and build muscle mass, improves insulin sensitivity, influences body composition, and can improve blood lipids and blood pressure — all factors tied to coronary artery disease and myocardial infarction. It also simultaneously addresses issues that disproportionately affect postmenopausal women, such as bone loss (osteoporosis), muscle weakness, frailty, and fall risk.
Context and limitations
This was an observational study, so it shows associations rather than definitive cause-and-effect. Confounding factors and lifestyle differences could contribute to the findings. Still, the results align with known metabolic and musculoskeletal benefits of resistance exercise and support current physical activity guidance.
Guidelines and practical advice
Public health guidance (for example, CDC recommendations) already advises adults to aim for 150 minutes of moderate-intensity aerobic activity each week plus two days of muscle-strengthening activity. This study gives a practical frame for strength training: roughly two hours per week (about two solid sessions) appears to be a reasonable and achievable target for many women.
If you’re new to strength training:
– Start simple: bodyweight moves such as squats, step-ups, modified push-ups, and planks are effective and require no equipment.
– Frequency: aim for two to three short sessions per week, focusing on major muscle groups.
– Progression: add resistance (dumbbells, kettlebells, bands) or increase sets/reps as strength improves.
– Form and safety: prioritize proper technique and consider guidance from a trainer, physical therapist, or exercise professional, especially if you have joint pain or balance concerns.
– Reduce sedentary time: limit prolonged TV viewing and break up long sitting periods with movement.
Practical motivators
Tie workouts to meaningful goals—maintaining independence, lifting grandchildren, carrying groceries, or reducing fall risk—to improve consistency. Home-based, simple, repeatable routines often work well for older adults when they’re easy to follow and linked to clear outcomes.
Bottom line
While observational, this large study strengthens the case that regular strength training — especially when combined with recommended aerobic exercise and less sedentary time — is an important, practical strategy to help lower women’s risk of major cardiovascular events and to improve overall health during midlife and beyond.