Strong Muscles, Healthy Heart: Why Strength Training Matters
When we think about heart health, we often think about walking, running, or getting our heart rate up. But what if one of the most important things you could do for your heart is pick up some weights?
A recent study published in the Journal of the American College of Cardiology in June 2026 provides another reason to make strength training part of your routine.
What Does the Research Say?
Researchers followed more than 117,000 women participating in two large, long-term health studies. They examined the relationship between resistance training, aerobic exercise, sedentary behavior, and cardiovascular disease.
The findings were encouraging.
Women who performed strength training at least twice a week had a 20% lower risk of major cardiovascular events compared with women who did not strength train.
The researchers also found that women who combined strength training with regular aerobic exercise had additional benefits. Those who performed at least two hours of strength training per week and met the recommended 150 minutes of aerobic activity had a 45% lower risk of heart attack compared with women who did neither.
The study also highlighted the importance of limiting sedentary behavior, particularly prolonged television viewing.
While these findings don’t prove that strength training directly prevents heart attacks, they add to the growing body of evidence supporting exercise as an important part of cardiovascular health.
Why Does Strength Training Matter for Your Heart?
Strength training does much more than build muscle.
Regular resistance exercise can improve several factors associated with cardiovascular health, including:
Blood sugar regulation: Working muscles use glucose for energy, helping improve insulin sensitivity.
Blood pressure: Regular exercise can contribute to healthier blood pressure.
Body composition: Building and maintaining muscle supports a healthy metabolism.
Functional independence: Stronger muscles make everyday activities like climbing stairs, carrying groceries, and getting up from the floor easier.
These benefits become particularly important as we age. Maintaining muscle mass and strength helps us stay active, independent, and better equipped to participate in the activities we enjoy.
You Don’t Have to Choose Between Cardio and Strength Training
One of the most important takeaways from this research is that aerobic exercise and strength training can complement each other.
Walking, cycling, swimming, and other forms of aerobic exercise help improve cardiovascular fitness. Strength training helps maintain muscle mass, improve strength, and support metabolic health.
You don’t have to spend hours in the gym every day to get started.
Consider incorporating:
Strength training: At least two days per week, working all major muscle groups.
Aerobic exercise: Aim for 150 minutes of moderate-intensity activity per week, such as brisk walking.
Less sitting: Break up long periods of sitting with short walks or movement breaks.
Start where you are and gradually build consistency.
It’s Never Too Late to Invest in Your Heart Health
You don’t have to be an athlete to benefit from exercise. Whether you’re 40, 60, or 80, building strength and improving cardiovascular fitness can help you maintain your independence and quality of life.
At Southern Grit, we believe exercise should be adaptable to every person, regardless of age, experience, or medical history.
Our physical therapists and coaches can help you find a starting point, build strength safely, and progress toward your goals.
Your heart deserves more than just a walk. Give it the benefits of getting stronger, too.
Ready to start? Join us at Southern Grit and discover what your body is capable of.
Research Reference
Zhang T, Zhang Y, Lee D, et al. Resistance Training, Aerobic Activity, Television Viewing, and Risk of Major Cardiovascular Events in U.S. Women. Journal of the American College of Cardiology. Published online June 17, 2026.
