Strength Training for Heart Health: What the American Heart Association Wants You to Know

We all know cardio is great for heart health.But what about strength training?

For years, strength work was seen mainly as a way to build muscles and protect bones.Now, groundbreaking research and a major endorsement from the American Heart Association (AHA) are flipping that script — showing that strength training has powerful benefits for the heart too.

The AHA’s Big Message

In January, the AHA released a scientific statement in Circulation that challenges traditional thinking about exercise. After analyzing 96 studies, they declared that strength training is nearly as effective as cardio for improving heart health.

Strength training doesn’t just build muscles — it helps:

• Lower blood pressure

• Improve cholesterol levels

• Reduce diabetes risk

• Boost mood

• Improve body composition

• Support overall cardiovascular health

It's a game-changer.

Strength Training: More Accessible Than You Think

Another key message from the AHA?You don’t need long, complicated workouts to see results. Just two sessions a week — doing one to two sets of 8–10 exercises — can make a big difference. That’s about 15 to 20 minutes per session.

This simple, manageable approach makes strength training a realistic option for people at any fitness level, even with a busy schedule.

Why Strength Training Works for the Heart

Strength training boosts heart health in multiple ways:

• It raises heart and breathing rates, improving oxygen delivery to muscles.

• It increases metabolic activity, helping the body burn more calories even at rest.

• It improves blood sugar control and insulin sensitivity.

• It helps maintain healthy cholesterol levels.

In short: lifting weights trains the heart just like cardio does — but through slightly different pathways.

Nuggets for Coaches and Clients

1. Combine Strength and Cardio

The AHA emphasizes that strength and cardio are additive — meaning their benefits stack up.People who combine both cut their risk of death by almost 40–46% compared to those who do neither.Encourage clients to blend both into their routine.

2. Mind the Participation Gap

Despite the clear benefits, only about 28% of adults strength train twice a week.For adults over 65, that number drops to 19%.This gap is a huge opportunity for coaching — helping more people build strength safely and confidently.

3. Make Strength Training Approachable

Many people skip strength work because they think it’s:

• Too complicated

• Too time-consuming

• Uncomfortable

• Boring

As coaches and trainers, it’s critical to debunk these myths.Programs should be simple, welcoming, and adapted to each person’s comfort and ability level.The goal isn’t perfection — it’s helping people start.

Final Thoughts

The American Heart Association’s endorsement of strength training marks a big moment in fitness and health.

It’s time to shift the narrative — to show that lifting weights isn’t just about bigger muscles, but about a stronger, healthier heart too.

As coaches and advocates, we have a chance to inspire action, shatter myths, and help people experience the powerful transformation strength training can bring — inside and out.