Strength Training for Heart Health

How do I make my heart healthier? If you asked me that question a decade ago, I probably would have said “hop on a treadmill and don’t stop for 45 minutes”. Or I may have suggested hitting the trail for a ten-mile bike ride. Running and biking are both beneficial for your heart. And honestly, any cardiovascular endurance exercise will do wonderful things for your ticker 💗.

But here’s a salient point. Strength training isn’t just about getting buff, looking toned, or “throwin’ a football over ‘dem mountains” (although all that stuff is fantastic, especially the football bit 😊). Lifting weights can have a profoundly positive impact on your heart.

Let’s review why “slinging some iron” might be just what the doctor ordered for your heart health.

1) Lower Blood Pressure

One of the coolest things about lifting weights is that it can actually help lower your blood pressure. You increase lean muscle mass when you weight train and stick to a healthy diet. Additional muscle requires more oxygenated blood to function and your cardiovascular system helps facilitate that blood transfer. This blood-to-muscle transfer actually decreases the pressure in your arteries. Layer in some cardiovascular endurance exercise as well, and your blood vessels may become wider and more flexible. This can improve how blood flows throughout your entire body.

Give it a try. Find a coach and commit to a three-month strength training program. I’m betting that you’ll see improvement in both systolic and diastolic blood pressure. A big win for your heart!

2) Improved Circulation

When you work your muscles through resistance training, your heart has to pump more blood to the affected areas. Over time, this can actually strengthen the heart muscle and improve blood circulation. Improved circulation means oxygen and nutrients have an easier time moving around your body.

3) Balance Cholesterol Levels

Strength training may also improve your cholesterol levels. Regular weight lifting increases your HDL (the “good” cholesterol) and lowers LDL (the “bad” cholesterol). It's possible that if your LDL levels are too high, cholesterol particles can accumulate in the artery walls. Plaques may form and arteries may narrow. This increases your risk of a heart attack. Balancing your cholesterol levels through strength training is like giving your heart some well-deserved TLC.

4) Reduced Risk of Heart Disease

The heart is a muscle, and like any other muscle, it needs to be worked to stay healthy. Regular strength training (sometimes called "Resistance Training" or "RT") helps to strengthen the heart itself, reducing your risk of developing heart disease. It’s not just about lifting heavy weights, either. Even moderate strength training can make a big difference.

Don't Ditch Cardio!

Combining cardiovascular endurance exercise with strength training can give you the best of both worlds. Instead of dedicating all your workout time to cardio, you can incorporate shorter, high-intensity interval training (CrossFit) sessions or moderate cardio into your strength training routine. This combo not only saves you time but also maximizes your heart health benefits.

In summary, your heart will benefit from all kinds of fitness. This includes strength training 💪. Lifting weights can improve blood pressure, have positive impacts on cholesterol, and reduce your risk for heart disease. It's crucially important to your long-term health.

As of the publish date on this article, I’ve been practicing CrossFit for thirteen years. I’ve owned this gym since it opened in 2012. I'd love the opportunity to make your heart healthier! Let's meet: Joe's Schedule.

Joe Marcavage

Owner, CrossFit Vertex