How weight training strengthens your heart and four exercises to try
Heart disease remains one of the leading causes of death worldwide, with millions of lives lost each year. The tragedy is that many of these deaths are preventable through lifestyle changes, including exercise. Surprisingly, weight training is emerging as a powerful tool for improving heart health, alongside cardio and a healthy diet.
Why exercise is key to heart health
Exercise is one of the most effective ways to protect your heart. The NHS and other health organisations recommend at least 150 minutes of moderate-intensity aerobic exercise per week to maintain cardiovascular health. Cardio exercises like walking, jogging or swimming improve heart and lung function, lower blood pressure and reduce cholesterol levels.
But strength training, often overlooked in discussions about heart health, offers unique benefits. Weightlifting strengthens the heart by improving circulation, reducing strain on the cardiovascular system and lowering harmful fat deposits around the heart.
How strength training works for the heart
Anyone who has lifted heavy weights knows the feeling of their heart pumping hard during a set. This is because strength training challenges the cardiovascular system, making it an effective workout for the heart.
Weightlifting increases blood flow and forces the heart to pump more efficiently, much like cardio.
Why is strength training good for heart health?
Here are some of the ways weight training benefits your heart:
Reduces strain on the heart: stronger muscles mean your body works more efficiently, reducing the workload on your heart during daily activities.
Improves blood pressure: studies show that resistance training can lower both systolic and diastolic blood pressure, reducing the risk of hypertension.
Reduces stress: strength training helps regulate cortisol levels, reducing stress – a major contributor to heart disease.
Lowers cholesterol: weightlifting helps improve lipid profiles by increasing HDL (good cholesterol) and reducing LDL (bad cholesterol).
Reduces risk of heart attacks and strokes: by improving circulation and reducing inflammation, strength training lowers the risk of cardiovascular events.
Decreases visceral fat: research suggests that weightlifting may be more effective than cardio at reducing harmful fat around the heart.
Is weight training safe for people with heart disease?
Yes, strength training is generally safe for people with heart disease or those recovering from a heart attack, as long as it's done under medical supervision. In fact, resistance training is often included in cardiac rehabilitation programmes. However, it's essential to start slowly, avoid heavy lifting initially and focus on proper form to prevent strain.
What does the research show?
Research consistently highlights the benefits of weight training for heart health:
A study from the University of Michigan found that just 30 minutes of weight training per week can significantly reduce the risk of heart disease.
Another study, published in the Journal of the American Medical Association, revealed that weightlifting is more effective than cardio at reducing visceral fat, which is closely linked to heart disease.
The American Heart Association recommends resistance training at least two days per week as part of a heart-healthy exercise routine.
Weight training is not just for building muscle – it's a powerful tool for improving heart health. By incorporating strength exercises into your routine, you can reduce your risk of heart disease, improve circulation and support overall cardiovascular health. Whether you're lifting weights at the gym or doing bodyweight exercises at home, the key is consistency. Pair your workouts with a heart-healthy diet, and you'll be well on your way to a stronger, healthier heart.
Heart-healthy strength training exercises
Here are some simple yet effective strength training exercises to incorporate into your routine. These exercises target major muscle groups, improve circulation and support heart health.
Matt Roberts
How to do it:
Stand a few feet in front of a bench or elevated surface, with one foot resting on the bench behind you.
Keep your torso upright and your core engaged.
Lower your body by bending your front knee until it forms a 90-degree angle, keeping your back knee just above the floor.
Push through your front heel to return to the starting position.
Matt Roberts
How to do it:
Stand with your feet hip-width apart, with a barbell on the floor in front of you.
Hinge at the hips and bend your knees to grip the barbell with both hands, keeping your back straight.
Drive through your heels to lift the barbell, extending your hips and standing tall.
Lower the barbell back to the floor with control, keeping your back straight.
Perform 8-12 reps for 3 sets, focusing on proper form to avoid injury.
Matt Roberts
How to do it:
Stand with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
Engage your core and press the barbell overhead until your arms are fully extended.
Slowly lower the barbell back to shoulder height.
Keep your back straight and avoid arching your lower back.
Matt Roberts
How to do it:
Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
Hinge at the hips and lower your torso until it's nearly parallel to the floor, keeping your back straight.
Pull the barbell toward your lower chest, squeezing your shoulder blades together at the top.
Slowly lower the barbell back to the starting position.
Tips for incorporating strength training into your routine
Start small: begin with bodyweight or light weights and gradually increase intensity.
Focus on form: proper technique is crucial to avoid injury and maximise benefits.
Get balanced: aim for a routine including both strength and cardio exercise.
Stay consistent: aim for at least two full-body strength training sessions per week.
A nod to diet
While exercise is critical for heart health, diet also plays a significant role. High-sugar and high-salt diets, even in people who are not obese, are linked to an increased risk of heart disease. A heart-healthy diet rich in fruits, vegetables, whole grains and lean proteins can complement your exercise routine and further reduce your risk.
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