For years, many women have considered cardio exercises the primary path to fitness, while strength training has often been associated more with men. However, neurologist Dr Sudhir Kumar has highlighted research suggesting that resistance exercises can play an important role in women’s long-term heart health. Sharing findings on X (formerly Twitter), Dr Kumar pointed to a large-scale study that followed more than 117,000 women for nearly 15 years.
According to the research cited by him, women who regularly performed strength training experienced a lower risk of major cardiovascular problems compared with those who did not include such exercises in their routines. Dr Kumar wrote that women who performed at least two hours of strength training per week had a 20 per cent lower risk of major cardiovascular disease and a 44 per cent lower risk of heart attack compared with women who did no strength training.
He added that the benefits were observed beyond the effects of aerobic exercise. The neurologist also highlighted that even small increases in strength training could contribute to better health outcomes. According to the findings he shared, every additional hour of strength training per week was associated with a 5 per cent lower risk of major cardiovascular disease and a 14 per cent lower risk of heart attack.
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Strength training includes exercises that work muscles against resistance, such as weightlifting, resistance band workouts, bodyweight exercises and other forms of muscle-building activity. While traditionally linked to improving strength and muscle tone, research has increasingly examined its broader effects on metabolism, bone health and cardiovascular fitness. Experts have often emphasised that a balanced exercise routine should include a combination of aerobic activity, strength training, flexibility exercises and adequate recovery.
Cardio workouts such as walking, running and cycling are known to support heart health, but resistance exercises can provide additional benefits by improving muscle function and metabolic health. The findings highlighted by Dr Kumar challenge the common belief that strength training is only useful for building muscles or improving physical appearance. For women, especially as they age, maintaining muscle strength can support mobility, independence and overall health.
However, medical experts also note that exercise recommendations should be personalised based on an individual’s health condition, fitness level and existing medical concerns. People beginning strength training, particularly those with health issues, may benefit from guidance on safe techniques and suitable intensity levels. The study’s findings add to growing evidence on the importance of resistance training as part of a comprehensive approach to health. Researchers have increasingly explored how different forms of physical activity influence the risk of chronic diseases, including cardiovascular conditions.
Dr Kumar’s post has drawn attention to the role of strength training in women’s fitness routines and the need to move beyond traditional assumptions about exercise. Incorporating resistance workouts alongside aerobic activities may offer a more complete approach to maintaining long-term health. While regular exercise does not eliminate all health risks, maintaining an active lifestyle remains one of the important factors associated with better cardiovascular outcomes. The research highlighted by Dr Kumar reinforces the importance of including strength-based activities as part of a balanced fitness plan.
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