How Strength Training Supports Heart Health
When people think about exercise for heart health, cardio usually comes to mind first, like walking, jogging, biking, or swimming. But strength training is just as important, and it brings its own unique benefits for the heart.
Lifting weights, using resistance bands, or simply doing bodyweight exercises at home can support long-term cardiovascular health and help you feel stronger, more balanced, and more energized.
The benefits of strength training for heart health
Regular strength training can support heart health by:
- Lowering blood pressure by improving blood vessel function and circulation
- Improving cholesterol levels by increasing HDL and lowering LDL
- Helping manage blood sugar, which is especially important for people with diabetes
- Reducing body fat and supporting healthy weight management
- Lowering resting heart rate and reducing overall cardiovascular strain
These benefits work together to reduce your overall risk of heart disease. Strength training also supports bone density, muscle mass, and balance — all of which are important for healthy aging. For individuals managing chronic conditions or looking to prevent them, strength training can be a powerful and accessible tool.
How to get started with strength training
Starting a strength training routine doesn’t require a gym membership or a lot of equipment. Bodyweight exercises like squats, wall pushups, and lunges are a great place to start, especially for beginners. Resistance bands and light dumbbells are affordable and easy to use at home.
Aim for two to three sessions per week that focus on different major muscle groups. This allows the muscles you work each day some rest in between. For example, one day you could do squats and lunges to work your lower body; another day planks and sit-ups to strengthen your core; and then use hand weights or resistance bands to work your upper body on the third day.
If you’re managing a heart condition or other health concerns, talk with your doctor or a certified trainer before you begin. They can help you create a safe plan that fits your needs.
A smart addition to your heart-healthy routine
Strength training offers a powerful way to support your heart at almost any age or fitness level. Combined with regular checkups and a heart-healthy lifestyle, strength training can help you stay strong and protect your cardiovascular health.
At Oklahoma Heart Hospital, we’re here to support you with the care, tools, and guidance you need to take charge of your heart health. Talk to your provider about what exercise options are right for you.