I have a client who’s so smart that he’s considered to be the best brain surgeon in the world (he would never say this, but the plaques on his office walls do). He wears many hats, one of which includes reviewing studies for several prestigious medical journals to verify the validity of studies before they’re published. I’ve been training him for almost 15 years. In this time, I have sent him dozens of studies that I thought were amazing. Each one has been met with an optimistic skepticism (he’s a nice guy) that has always left me less excited than when I hit send. Until now. When I s
ent him the study I will be reviewing today, he called me and couldn’t have been more excited. He said, “Reduction in cardiovascular disease by 30% is unheard of! No pharmaceutical intervention in the world is that effective!” So, naturally, I immediately started working on a breakdown of the study for you all. I hope you enjoy it.
This groundbreaking study, published in the Journal of the American College of Cardiology, has highlighted the remarkable benefits of strength training. Although every group saw amazing benefits, one in particular stood out. This study demonstrated that women who engage in strength training just three times per week can significantly lower their risk of heart disease, a leading cause of mortality globally, by 30%. This is truly remarkable. Lowering your risk of heart disease by a third is amazing!
The Study's Key Findings
The study, supported by the National Institutes of Health (NIH), involved over 400,000 participants and spanned two decades. Here’s a detailed breakdown of the findings:
Participant Demographics: The study included a diverse group of over 400,000 U.S. adults aged 27-61. About 54.7% were women, with 14.4% identifying as Black and 18.4% as Hispanic.
Frequency and Duration: Women who engaged in strength training at least twice a week saw significant benefits. The recommended frequency is two to three times per week, with each session lasting around 20-30 minutes.
Reduction in Mortality: Women who regularly engaged in strength training reduced their risk of cardiovascular-related deaths by 30%. This is a substantial reduction compared to the 11% reduction seen in men who performed the same exercises.
Comparative Benefits: The study found that women benefited more from strength training than men in terms of cardiovascular health. This difference is attributed to physiological factors, including muscle composition and hormonal responses, which may cause women to gain more pronounced benefits from resistance exercises.
Mechanisms Behind the Benefits
Several physiological and metabolic factors contribute to the effectiveness of strength training for women:
Muscle Fiber Composition: Women may have a higher proportion of slow-twitch muscle fibers, which are more efficient at utilizing oxygen and improving cardiovascular health.
Hormonal Responses: Hormones like estrogen can enhance the cardiovascular benefits of strength training by improving blood vessel function and reducing inflammation.
Metabolic Improvements: Strength training helps regulate blood sugar levels and improve insulin sensitivity, both critical for cardiovascular health. This is particularly beneficial for women, who may see more significant metabolic improvements compared to men.
Practical Implications
These findings highlight the importance of incorporating strength training into fitness routines, especially for women. Here are some practical tips:
Start Small: Even minimal engagement in strength training can yield significant benefits. As little as one hour per week can reduce the risk of heart attacks or strokes by 40-70%.
Consistency Over Intensity: Regular, consistent workouts are more beneficial than sporadic, high-intensity sessions. Aim for two to three sessions per week, focusing on major muscle groups.
Inspirational Insights
An article from NPR emphasized the importance of strength training not only for heart health but also for overall longevity and quality of life. The NPR piece highlights stories of individuals who have experienced transformative health benefits from incorporating regular strength training into their routines. It’s a testament to the broader impact of such exercise on various aspects of health, including mental well-being and physical resilience.
Conclusion
The recent study's revelations about the cardiovascular benefits of strength training for women are both inspiring and motivating. It provides even more compelling evidence that strength training is a powerful tool in combating heart disease. It’s amazing to see the status quo change for women and health. For decades they were force-fed this eat less, go to cardio classes, idea on health and fitness. I’m excited for my daughters to grow up in a world where it’s just as likely they see a female taking up the squat rack as they would a dude!
If you are looking to make resistance training a part of your life and you aren’t sure where to start, get in touch with us by clicking here! We provide programs for everyone from high school athletes to women in their 80’s. We are confident we can help you too!
Until Next Time,
Jake Louro
Louro Training
References:
Journal of the American College of Cardiology (JACC): The study, "Sex Differences in Association of Physical Activity with All-Cause and Cardiovascular Mortality," highlights that women who engage in strength training three times per week reduce their risk of cardiovascular disease by 30% compared to men. Click here to read.
National Institutes of Health (NIH): This NIH-supported study involved over 400,000 participants, showcasing the greater benefits women receive from regular strength training. Click here to read.
NPR Article: The NPR article discusses the broader benefits of strength training for overall health and longevity, emphasizing its transformative impact on individuals' lives. Click here to read.
ScienceDaily: The article "Weightlifting is good for your heart and it doesn't take much" explains how even minimal strength training can significantly reduce the risk of heart attacks and strokes. Click here to read.
American Journal of Managed Care (AJMC): The AJMC article discusses the benefits of weightlifting in reducing cardiovascular risk, emphasizing the effectiveness of even short, regular strength training sessions. Click here to read.