Resistance training, also known as strength training, is a type of exercise that causes your muscles to work against a force or resistance, typically causing a muscle contraction. Resistance training can include lifting weights, using resistance bands, or performing bodyweight exercises.

Resistance training and heart health

Many people think that cardiovascular exercise—such as running, cycling, or interval training—is the only way to improve cardiovascular health. However, a 2023 review published by the American Heart Association shows that resistance training also offers important benefits for heart health and can help reduce risks of heart disease.

Benefits of resistance training

Including resistance training into your exercise routine can enhance both physical and mental health:

• Cardiovascular Risk Reduction: It can lower blood pressure, improve lipid profiles, and enhance insulin sensitivity, reducing the risk of cardiovascular diseases.
• Enhanced Functional Capacity: Regular resistance training improves muscular strength and endurance, helping you perform daily tasks better and reducing the risk of falls, especially in older adults.
• Improved Quality of Life: It also helps with mental health by reducing symptoms of depression and anxiety, leading to a more active and fulfilling lifestyle.

Here’s a comparison of the effects of resistance training, cardiovascular exercise, and a combination of both on various health aspects:

+ small to moderate benefit; ++ moderate benefit; +++ moderate to large benefit; 0 no effect
(Adapted from a chart published by the American Heart Association.)

Who benefits from resistance training?

Resistance training offers many benefits to different groups of people. While it helps improve overall heart health, it can be tailored to meet the needs of specific populations.

Women
Benefits: It enhances strength and endurance and preserves bone density, especially after menopause.

Pregnant and Postpartum Women
Benefits: It is generally safe during pregnancy and helps manage gestational diabetes. For new mothers, an 18-week supervised resistance training program can reduce postnatal depression and improve body composition. If you're pregnant, please check with your OB/GYN before starting an exercise program.

Older Adults
Benefits: It can help slow age-related muscle loss and enhance strength and mobility, reducing the risk of falls.

People With Heart Failure
Benefits: It can safely improve both upper and lower body strength and exercise capacity and boost quality of life. Please check with your cardiology team or your primary care clinician before starting an exercise program if you have a diagnosis of heart failure.

People With Peripheral Artery Disease
Benefits: For those who experience pain while walking due to blocked leg arteries, resistance training can enhance leg strength and walking performance.

Individuals with Alzheimer’s Disease and Related Dementias
Benefits: Emerging evidence suggests it may help brain function and reduce brain atrophy.

People With Chronic Kidney Disease (CKD)
Benefits: It can increase muscle mass, reduce fat within muscles, and improve overall strength and metabolism. Although patients with CKD have higher risks for fractures or tendon issues, a well-designed program can be both safe and effective.

Important Takeaways

The Centers for Disease Control and Prevention (CDC) recommends adults engage in muscle-strengthening activities for at least two days each week to improve strength, function, mobility, cardiovascular health, and well-being.

Resistance training can benefit everyone! However, if you’re new to exercise or haven’t exercised in a while, it’s best to talk with your healthcare provider before starting any new exercise routine.

For more about how physical activity can improve your health, visit the U.S. Department of Health and Human Services Physical Activity Guidelines for Americans.