A large new analysis finds that women who do about two or more hours of strength training each week have a lower risk of major cardiovascular disease than women who do none. The benefit was strongest for heart attacks, and it was greater when resistance work was paired with regular aerobic exercise.
Study at a glance
– Researchers analyzed data from 117,025 women enrolled in the Nurses’ Health Study and Nurses’ Health Study II, with average baseline ages of about 66.8 and 48.1 years. Strength training habits were reassessed every four years.
– The primary outcome was major cardiovascular disease, with heart attack showing the clearest association. Time spent watching TV was used as the main measure of sedentary behavior.
– Women who reported two or more hours per week of strength training had about a 20% lower risk of major cardiovascular disease compared with women who did no strength training.
– Each additional hour of strength training per week was linked with roughly a 5% lower risk of major cardiovascular disease and a 14% lower risk of heart attack.
– When strength training was combined with meeting aerobic activity recommendations (about 150 minutes per week), the benefit was larger: women who did 2+ hours of strength training plus 150 minutes of aerobic exercise had about a 45% lower risk of heart attack compared with women reporting no physical activity.
– The study did not find a clear significant reduction in stroke risk, which the authors note may reflect different underlying causes for stroke subtypes and the limits of observational data.
What this means and why strength training helps
Strength training likely contributes to heart health through several metabolic and structural effects: improved body composition, better insulin sensitivity, healthier blood lipids, and lower blood pressure. For midlife and postmenopausal women it also helps maintain bone mineral density, reduce frailty, and lower fall risk—benefits that extend beyond cardiovascular outcomes.
Important caveat: the study is observational, so it cannot prove cause and effect. Researchers adjusted for many factors, but unmeasured differences between people who lift weights and those who don’t could influence the results. Still, findings are consistent with known metabolic advantages of preserving and building muscle.
How this fits with current guidance
Public health recommendations already encourage both aerobic and resistance exercise: about 150 minutes a week of moderate-intensity aerobic activity plus two days a week of muscle-strengthening activities. This study gives practical context to the ‘two days a week’ recommendation by suggesting that roughly two hours per week of resistance work is associated with meaningful reductions in cardiovascular risk.
Practical, safe ways to get started
– Frequency: Aim for two solid sessions per week as a reasonable starting point. Consistency over time is key.
– Exercises: You don’t need a gym. Bodyweight moves—squats, step-ups, push-ups (or modified push-ups), planks—are effective. Add resistance with dumbbells, kettlebells, or bands as you progress.
– Variety: Include exercises that work major muscle groups in the legs, hips, back, chest, shoulders, and arms. Yoga can also build strength, flexibility, and balance for some people.
– Progression and form: Focus first on technique and controlled movement; then increase resistance or repetitions. A few sessions with a trainer, physical therapist, or an exercise professional experienced with older adults can reduce injury risk and build confidence.
– Reduce sedentary time: Limiting prolonged TV viewing and breaking up long periods of sitting adds extra benefit.
– Motivation: Tie exercise to real-life goals—maintaining independence, carrying groceries, or keeping up with family—to help sustain habits.
Barriers and solutions
Common obstacles include fear of injury, joint pain, poor balance, cost, transportation, and discomfort at the gym. Home-based routines that are simple and repeatable often work well. A clear written plan and a few guided sessions can make starting much easier.
Bottom line
For women in midlife and beyond, regular strength training—about two hours per week—appears associated with a lower risk of major cardiovascular disease, especially heart attack. The greatest benefit came when resistance work was combined with recommended aerobic exercise. While the evidence is observational and not proof of causation, strength training is low-risk, supports bone and muscle health, and aligns with existing physical activity guidelines. If you’re unsure how to begin, consult a qualified exercise professional or your healthcare provider for personalized guidance.
