Two Hours of Strength Training Per Week Lowers Cardiovascular Disease Risk by 20%! The New Health Standard for Women

Background

While aerobic exercise like walking is widely known to be beneficial for maintaining health, there has previously been insufficient evidence regarding the long-term impact of strength training (resistance training) on women’s cardiovascular health. In particular, further investigation was needed regarding how it interacts with other habits, such as aerobic exercise and sedentary behaviors like watching television.

Method

This study was a large-scale prospective cohort study involving 117,025 women who participated in the U.S. Nurses’ Health Study (NHS and NHS II). Participants completed up to five repeated physical activity surveys and were followed for an average of 14.5 years. The primary outcome evaluated was the incidence of “major cardiovascular disease (CVD),” including myocardial infarction (heart attack), stroke, and coronary artery bypass surgery.

Results

The study revealed striking benefits of strength training.

• Risk Reduction: Compared to women who do no strength training, those who perform two or more hours per week have a 20% lower risk of major cardiovascular disease. Furthermore, for every additional hour of strength training per week, the risk tended to decrease by an additional 5%.
• Disease-Specific Trends: The preventive effect was particularly notable for myocardial infarction (MI), showing a 44% reduction in risk. However, a clear association with stroke was not observed.
• The “Strongest Combination”: It was confirmed that the group that met all three recommended conditions — “Aerobic exercise (15+ MET hours/week),” “Strength training (1+ hour/week),” and “Low television viewing (<2 hours/day)” — had a significantly lower risk than the group that did no strength training.
• Consistency and Muscle Groups: Maintaining strength training for at least 75% of the follow-up period, and training both upper and lower body, were associated with a stronger risk reduction.

So What? (What This Study Means)

This study suggests that for women, strength training is not merely for aesthetics or maintaining muscle strength, but an “essential component” for protecting heart health.

To maximize the preventive effects of cardiovascular disease, it is not enough to simply perform aerobic exercise; it is crucial to make 1–2 hours of strength training a habit per week and reduce sedentary time. Start by incorporating “one hour of strength training per week” into your life and focus on consistency. It serves as a powerful barrier to prevent major illnesses in the future.

Source

Zhang T, Zhang Y, Lee DH, et al. Resistance Training, Aerobic Activity, Television Viewing, and Risk of Major Cardiovascular Events in U.S. Women. J Am Coll Cardiol (JACC). 2026.