Is Lifting Weights Good For Your Heart?

Pumping Iron Pumps Up Heart Health

A Fresh Perspective on Fitness

For decades, the mantra in the fitness world was: if you want a healthy heart, stick to cardiovascular exercises, and if you want strong bones and muscles lift weights. However, the narrative is shifting, and strength training is finally getting the recognition it deserves for its cardiovascular benefits.

A Huge Endorsement from The American Heart Association…

Or AHA, made waves in January when it released a scientific statement in its journal, Circulation, affirming that strength training isn't just a supplement to cardio but a powerhouse in its own right for heart health. This endorsement is not just a win for health coaches and athletes; it's a major step forward in mainstream fitness and health dialogue.

Strength Training: A Cardio Equal

It turns out, all those benefits attributed to cardio—lower blood pressure, reduced diabetes risk, better mood, improved body composition, and more—could also be achieved through strength training? According to the AHA's comprehensive review of 96 studies, it's true. Moreover, attaining these benefits might be easier than you think. With just two sessions per week, involving a series of 8 to 10 exercises, individuals can make significant strides in heart health in as little as 15 to 20 minutes per session.

Understanding the Heart-Healthy Mechanics

Strength training boosts heart health in a couple of key ways. First, it increases heart and breathing rates, which is crucial for cardiovascular fitness. Second, muscle tissue, being metabolically active, plays a vital role in regulating blood sugar, improving insulin sensitivity, and maintaining blood cholesterol levels. Additionally, muscle tissue releases substances that help reduce inflammation, protecting blood vessels and other body tissues.

Integrating Strength Training: Some Important Things To Note

1. Combine Forces for Optimal Health: Lets stopping pitting strength training against cardiovascular exercise. When combined, they can nearly double the health benefits, significantly reducing mortality risk. Hurray for hybrid athletes.

2. Start Small: With only a fraction of adults engaging in regular strength training, and even fewer among older populations, it may feel like a huge step suddenly moving from conventional cardio to being a lifter. A gentle transition into the world of lifting is all you need in the early stages. Do what works for you.

Takeaways

The AHA's endorsement of strength training for heart health marks a pivotal moment in how we perceive and approach fitness. By understanding the comprehensive benefits of strength training and integrating it into our routines, we can enhance not only our heart health but our overall quality of life. Whether you're a fitness novice or a seasoned athlete, the message is clear: lifting weights is about more than building muscle—it's about building a healthier heart.

Resources

Paluch AE, Boyer WR, Franklin BA, Laddu D, Lobelo F, Lee DC, et al. Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association. Circulation. 2024 Jan 16;149(3):e217–31.