Strength Training Linked to 44% Lower Heart Attack Risk in Large Women's Study
By edisonreed // 2026-06-29
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Study Overview

A large study of more than 117,000 women found that those who engaged in regular strength training had a significantly lower risk of heart attack compared with women who did no strength training, according to a report published in 2026. The research, which followed participants for an average of 14.5 years, showed that women who performed at least two hours of resistance training per week had a 44% lower risk of heart attack. [1] The findings add to a growing body of evidence that muscular fitness plays a role in cardiovascular health. According to the study, women who did strength training also had a 20% lower risk of major heart disease overall. The researchers drew on data from the Nurses' Health Study and Nurses' Health Study II, two long-running investigations that have tracked health outcomes in women for decades. [1]

Methodology and Participants

The study included 117,025 women who reported their resistance training habits every four years, providing longitudinal data rather than a single snapshot. Researchers examined the association between self-reported strength training, aerobic activity, and sedentary behavior -- measured by television viewing time -- and the incidence of major cardiovascular events including heart attack and stroke. [1] Previous research on heart health has focused more on aerobic exercise, according to the study authors. This study aimed to isolate the independent effect of resistance training in women, a population that has been underrepresented in exercise science. The analysis controlled for factors such as age, body mass index, smoking, and diet. [1]

Primary Findings on Resistance Training

Women who performed at least two hours per week of resistance training had a 20% lower risk of major heart disease, according to the study. Each additional hour per week was linked to a further 5% reduction in risk. The association was strongest for heart attack: women doing two or more hours of resistance training per week had a 44% lower risk compared with those who did none. No significant association was found for stroke. [1] Consistency and variety appeared to strengthen the link, the report stated. Women who maintained their resistance training habit for at least 75% of the follow-up period showed greater benefit than those who trained intermittently. In addition, women who worked both their upper and lower body saw a stronger protective effect than those who focused on only one area. [1] Other studies have reported similar patterns. An earlier analysis of nearly 13,000 adults found that less than an hour of strength training per week reduced the risk of heart attack and stroke by 40% to 70%, according to a 2024 report by Mercola.com. [2]

Combined Effects with Aerobic Activity and Sedentary Behavior

The strongest risk reduction in the study was observed among women who met three targets: sufficient aerobic activity, at least one hour of resistance training per week, and less than two hours of daily television viewing. Those who met all three targets had a 40% lower risk of major heart disease compared with women who met none of the targets. [1] Women who met the aerobic and low-sitting targets but skipped resistance training had a higher risk than those who did all three, according to the researchers. This suggested that strength training provides additive benefits beyond aerobic exercise alone. The study used television viewing time as a proxy for overall sitting time, which has been identified in other research as a risk factor for cardiovascular disease. [1] A separate study published in the British Journal of Sports Medicine found that taking a five-minute movement break every hour was the optimal approach for counteracting the negative effects of prolonged sitting. [3]

Practical Takeaways from the Research

The study's authors recommended aiming for one to two hours of resistance training per week, combined with regular aerobic activity. Training both upper and lower body and maintaining consistency over years were associated with stronger protective effects. The researchers also advised limiting sedentary time, as measured by television viewing, to under two hours per day. [1] The findings are observational and do not prove causation, according to the researchers. However, they add to a growing body of evidence that muscular fitness is relevant for cardiovascular health in women. Other research has also linked consistent exercise in middle age to a reduced risk of premature death. A study published in March 2026 found that women who consistently met exercise guidelines in middle age cut their risk of premature death in half compared with less active women. [4] The results align with decades of research on physical activity and heart health. A classic study from more than 40 years ago compared the incidence of coronary heart disease between London bus drivers and music conductors and found that heart disease was less by half among the more active conductors, according to a 2005 book by Hillier and colleagues. [5]

References

  1. Everyday Health. "Strength Training Could Lower Heart Attack Risk for Women, Study Finds". June 19, 2026.
  2. Mercola.com. "Strength Training Cuts Risk for Heart Attack". Mercola.com. January 19, 2024.
  3. Everyday Health. "Sit All Day? A New Study Offers a Much-Needed Survival Hack". June 25, 2026.
  4. Everyday Health. "This Habit Could Slash Your Risk of Early Death in Half". March 26, 2026.
  5. Hillier Susan M. "Aging the individual and society".
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