Scientific research has shown us that strength training improves muscular strength, bone density, and glucose control; reduces hypertension, symptoms of arthritis, and depression; and helps boost self-esteem and self-confidence. While there is solid scientific evidence that strength training helps people who have heart disease to become stronger and healthier, no research to date has demonstrated that strength training can actually reduce the risk of getting heart disease in the first place. To do this type of research you need to study a large population for a long time.

The October 23rd issue of the Journal of the American Medical Association reported on just such a study. Investigators from Harvard University studied 44,452 men enrolled in the Health Professional’s Follow-up Study. These men were followed every two years from 1986 to 1998 to assess newly diagnosed cases of heart disease and death from heart disease. In addition to asking about heart disease, the investigators also assessed the amount and intensity of physical activity and the types of physical activity (if any) the men participated in.

The results were very interesting. As has been seen before, increased total physical activity was associated with a reduced risk of cardiovascular disease (CVD) in a dose dependent manner (i.e., the more physical activity someone participated in, the greater the reduction in heart disease risk and vice versa). In addition, exercise intensity (not just the amount of exercise) was associated with an additional risk reduction. What is exciting about this study is that they also looked at whether weight lifting reduced CVD risk. And it did! The men who strength trained more than 30 minutes per week had an approximate 30% reduction in CVD. This is the first research study to show a reduction in risk of CVD with strength training.

The big question now is, are the effects the same for women? We will need to wait for the results from some of the large observational trials that are underway with women to find out. I suspect the same will hold true for women. And I am not going to wait to find out - I am going to keep lifting weights not only for my heart but also for the rest of my body and mind!