A major Harvard study following over 117,000 women for nearly 15 years found that doing at least two hours of resistance training per week reduced the risk of major cardiovascular disease by 20%. The benefit held even after accounting for aerobic activity levels and time spent sitting. Women who combined resistance training with aerobic exercise and low sedentary time saw a 40% risk reduction. Importantly, even one hour of weekly resistance training showed protective effects when done consistently. Each additional hour per week was linked to a further 5% drop in cardiovascular risk. Published in the Journal of the American College of Cardiology, this research reinforces resistance training as a distinct and powerful tool for heart health in women, not just a complement to cardio.
