June 29, 2026, 11:34 am | Read time: 4 minutes
Ladies, grab those dumbbells! Just two hours of strength training per week can significantly reduce the risk of cardiovascular diseases. This effect can even be enhanced. FITBOOK explains the background of the current fitness study from the U.S.
Exercise, especially endurance training, is known to be good for the heart. This applies to both women and men. At the same time, cardiovascular diseases remain the leading cause of death worldwide. Simple ways to prevent this fate are more important than ever. Especially for women, who according to previous studies are more likely to die from a heart attack or stroke compared to men (FITBOOK reported), suitable strategies are necessary.
Therefore, an international research team investigated the question: Can strength training enhance the protective effect on women’s hearts? And if so, how? What role do TV consumption and prolonged sitting play? The insightful study results were recently published in the journal “Journal of the American College of Cardiology” (JACC).1
About 117,000 Women Observed Over 14 Years
The researchers analyzed data from 117,025 women from the Nurses’ Health Study (NHS) and NHS II. At the start, their average age was 66.8 and 48.1 years, respectively. Every four years, participants documented their training in detail, such as whether they specifically trained their arms or legs. They also recorded their daily TV time and how often and how long they engaged in strength and/or endurance training, such as swimming, cycling, or jogging.
During the 14.5-year follow-up period, there were 5,459 major cardiovascular events, such as non-fatal or fatal heart attacks, strokes, coronary bypass surgeries, or cardiac catheterizations. The researchers then examined whether a pattern could be identified regarding the type of exercise, TV consumption, and duration.
Women Who Lift Weights Have Stronger Hearts
Indeed, women who engaged in at least two hours of strength training per week had a 20 percent lower risk of severe cardiovascular diseases. The risk of heart attack was even 44 percent lower. However, this protective effect was not the same for all diseases: The researchers could not demonstrate a measurable connection between strength training and strokes.
The study also indicated a dose-response effect: With each additional hour of strength training per week, the risk of cardiovascular diseases decreased by another five percent, and the heart attack risk by 14 percent. Although the effects were slightly less pronounced in women with diabetes, high blood pressure, or elevated cholesterol levels, they remained clearly noticeable.
Strength Training for a Longer Life: Here’s the Optimal Weekly Amount
Cardiologist: How Preventive Care Can Help You Avoid Strokes and Heart Attacks
Is Additional Endurance Training Worth It?
In general, any form of exercise is welcome. Those who already engage in endurance sports and sit little can significantly reduce their risk from 27 percent to a total of 40 percent with one hour of strength training per week. When it comes to women’s heart health, an extra hour of weight training per week might be more beneficial.
The calculation is simple: Watch as little TV as possible, do at least two hours of strength training, and some endurance sports for women is the best combination for a long, healthy life and a strong heart. Nevertheless, endurance training remains important. Of course, diet, stress, alcohol consumption, or family history also play a role.
Strength Training: A Clear Recommendation for Women of All Ages
Despite the usual limitations of a study based on self-reports, the result is clear for the researchers involved. “Strength training is more than building muscles. It could protect the heart. Even if women are already active,” says study leader Dr. Tianyue Zhang in a statement from the American College of Cardiology.2 “Together with endurance exercise and less sitting, it could become an important part of heart prevention.” The editor-in-chief of JCC is even more explicit: “We have long advocated strength training. And this study provides compelling evidence to support this recommendation. Strength training should therefore be part of a comprehensive health routine.”
The key is to stick with it. The strongest effects were seen in women who consistently maintained their training over the years, challenging both their arms and legs.