Study Links 2 Hours of Weekly Resistance Training to 20% Lower CVD Risk in Women

Q: If self-reported exercise is often inaccurate, how much strength training do women really need to protect their hearts?

Women likely do not need a large amount: about two hours of strength training a week, spread over at least two days, is the clearest practical target from the new evidence. In the JACC study of more than 117,000 women, those reporting at least two hours of weekly resistance training had a 20% lower risk of major cardiovascular disease and a 44% lower risk of heart attack than women who did none. Each extra hour was linked to a 5% lower risk of major CVD and a 14% lower risk of heart attack. The biggest gains came when strength training was combined with the standard aerobic target of 150 minutes a week and less sitting time. Because the study relied on self-reports, the exact dose is not precise. Self-reported activity often does not match device-based measures, and researchers did not know the type, intensity, or supervision of the workouts. That means “two hours” should be treated as a useful benchmark, not an exact threshold. The broader evidence points in the same direction. A related 2026 study found that roughly 90 to 119 minutes of weekly resistance training was linked to lower cardiovascular mortality, with no clear added benefit beyond 120 minutes for those outcomes. For women trying to protect heart health, the most evidence-based takeaway is to aim for two strength sessions a week totaling about 90 to 120 minutes, while also meeting aerobic exercise guidelines and reducing sedentary time. Consistency matters more than perfect measurement.

2 articles · Updated · Medscape · Jun 22

117,025 U.S. women followed for a mean 14.5 years showed a 20% lower risk of major cardiovascular events when they did at least 2 hours of resistance training a week.
Each additional weekly hour was tied to a 5% lower major CVD risk, and women training 2 hours or more had a 44% lower myocardial infarction risk than nonparticipants.
A 40% lower major CVD risk appeared in women who combined resistance training with recommended aerobic activity and less than 2 hours a day of television viewing.
5,459 major CVD events were recorded, including heart attack, stroke, bypass surgery and coronary intervention, in the JACC study published June 17.
The findings support integrated prevention strategies, though the study relied on self-reported exercise data and mostly White nurse cohorts, limiting generalizability.

Sources

Medscape1d ago

Study: Resistance Training Lowers Major Cardiovascular Disease Risk by 20% in Women

AOL1d ago

This Exercise Routine Could Lower Your Heart Attack Risk by 44%, New Study Says - AOL

If self-reported exercise is often inaccurate, how much strength training do women really need to protect their hearts?

To maximize longevity, is more strength training always better, or is there a surprising point of diminishing returns?

Resistance Training Reduces Major Cardiovascular Events in Women: Evidence, Mechanisms, and Implementation Strategies

Overview

Recent research has shown that resistance training, once less understood than aerobic exercise, plays a crucial role in protecting women's heart health. Studies from 2002 to 2020 reveal that women who consistently combine resistance training with aerobic activity and limit sedentary behaviors have the lowest risk of major cardiovascular events like heart attack and stroke. This synergy means that strength training is not just an add-on, but an essential part of a heart-healthy lifestyle. These findings highlight the importance of regular, integrated movement patterns for optimal cardiovascular protection in women.

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