For years, we’ve been sold the idea that if you want a healthy heart, you need to pound the pavement or spend endless hours on a treadmill. And listen, I’m not here to bash cardio, but if you’re skipping strength training, you’re missing out on one of the best things you can do for your heart. That’s right—lifting weights is a heart health powerhouse.
How Does Lifting Weights Benefit Heart Health?
When people think of lifting weights, they usually picture building stronger biceps or sculpting a toned back. But your heart is a muscle too, and it benefits just as much—if not more—from regular resistance training.
Studies show that strength training can lower blood pressure, improve circulation, and reduce the risk of cardiovascular disease.
And here’s the kicker: lifting weights can be just as effective as cardio for keeping your heart strong, and in some ways, even better.
1. Lowers Blood Pressure
Hypertension (a fancy word for high blood pressure) is a major risk factor for heart disease. When you lift weights, your blood vessels become more elastic and efficient at managing blood flow. Over time, this leads to lower blood pressure and less strain on your heart. Translation? Your heart doesn’t have to work as hard to do its job.
2. Improves Circulation and Reduces Inflammation
Strength training helps your body create new blood vessels, which means better circulation. It also reduces chronic inflammation—a sneaky culprit behind many heart-related issues. Less inflammation means a healthier, more resilient cardiovascular system.
3. Regulates Blood Sugar Levels
Diabetes and heart disease go hand in hand, but lifting weights can help keep your blood sugar in check. Resistance training increases insulin sensitivity, which means your body can use glucose more effectively instead of letting it hang around in your bloodstream causing problems.
4. Reduces Visceral Fat (the Dangerous Kind)
The kind of fat that wraps around your organs (a.k.a. visceral fat) is a major risk factor for heart disease. The good news? Strength training helps torch that dangerous fat, even more effectively than steady-state cardio. More muscle = higher metabolism = less harmful fat hanging around your heart.
5. Enhances Heart Rate Variability (HRV)
HRV is a measure of how well your heart adapts to stress. A higher HRV is linked to better heart health and longevity. Strength training has been shown to boost HRV, making your heart more resilient and adaptable.
6. May Help You Live Longer!
Given all these amazing benefits, it’ll probably come as no surprise that lifting weights may help you live longer. In a 2023 study in the journal Circulation, researchers found that adults who lift weights have a 15 percent lower risk of all-cause mortality compared to those who don’t lift weights.
But What About Cardio?
Before the runners and Peloton warriors come for me, let me be clear: cardio is still great for heart health. But the real magic happens when you combine cardio with strength training. Think of it as a power couple—like peanut butter and jelly, but for your heart.
How to Get Started
If you’re new to lifting, don’t overcomplicate it. Start with 2-3 strength training sessions per week, focusing on movements like squats, deadlifts, push-ups, and rows. These exercises give you the most bang for your buck, working multiple muscle groups while giving your heart a workout too.
The Bottom Line
Lifting weights isn’t just about looking good—it’s about living longer and keeping your heart strong. If you’re not incorporating strength training into your routine yet, it’s time to start. Your heart will thank you.
And if you need a little help, we got you! Our Powerbuilding class is the PERFECT program for lifters with every experience level–beginner to competitive! Email [email protected], or click the free intro button here, to learn more.