The Heart-Strengthening Power of Resistance Training

In the fitness world, we often think of cardiovascular health as the domain of aerobic exercises – running, cycling, or swimming – all excellent options for a strong heart. However, recent research points to an equally potent tool for heart health that’s often overlooked: resistance training (RT). This powerful form of exercise, traditionally associated with building muscle and strength, is gaining recognition for its benefits to the cardiovascular system.

The American Heart Association’s (AHA) latest scientific statement underscores the impact of resistance training on cardiovascular health, offering insights that every personal trainer should be aware of. Whether your clients are young and healthy or older with a history of cardiovascular disease (CVD), resistance training could be a game-changer in their fitness journey. This article will take you through a deep dive into the study, its findings, and practical tips for applying this knowledge to your work with clients.

Understanding the Study

This AHA statement, “Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update,” represents a significant update to the 2007 guidelines, summarising over a decade of new evidence on RT’s effects. The study gathered data from observational studies and controlled trials to assess RT’s impact on individuals with and without CVD, focusing on both traditional and non-traditional cardiovascular health markers.

Study Overview and Methodology

The researchers reviewed a range of studies examining RT’s influence on risk factors like blood pressure, lipid profiles, glycaemic control, and body composition, as well as non-traditional factors such as mental health, quality of life, and sleep quality. Most studies involved moderate- to high-intensity RT sessions, typically two to three times per week over periods ranging from two to six months, allowing the researchers to gauge the effects of consistent RT.

By comparing RT, aerobic training (AT), and combined training (CT) on these health markers, the study aimed to determine whether RT alone could hold up as a cardiovascular health booster or if a combination with AT was necessary for optimal results.

Key Findings: What Did the Study Reveal?

• Lower Cardiovascular Risk: Adults who performed regular RT (at least two sessions weekly) were found to have a 15% lower risk of all-cause mortality and a 17% reduced risk of CVD. In fact, between 30 to 60 minutes of RT per week was associated with the maximum risk reduction.
• Blood Pressure and Cholesterol Improvements: RT had a positive effect on traditional cardiovascular markers, reducing systolic and diastolic blood pressure, especially in individuals with pre-existing hypertension. It also slightly lowered total cholesterol and improved HDL levels.
• Enhanced Glycaemic Control: RT was shown to improve insulin sensitivity and reduce fasting glucose levels in older adults and individuals with diabetes or prediabetes, a significant benefit for cardiovascular health.
• Body Composition Benefits: RT had a marked impact on body composition, increasing lean muscle mass and reducing fat percentage. These changes can positively influence metabolic rate, making weight management easier over the long term.
• Non-Traditional Benefits: In addition to physical benefits, RT was linked with reduced symptoms of depression and anxiety, improved quality of life, and even enhanced sleep quality. These findings support RT as a holistic tool for health improvement.

Conclusions from the Researchers

The researchers concluded that resistance training, whether alone or combined with aerobic exercises, can significantly contribute to cardiovascular health and overall wellness. The evidence suggests that a regular dose of RT can lower both all-cause and cardiovascular-specific mortality. Importantly, they recommend that adults incorporate at least two days of RT weekly as part of a balanced exercise routine.

For individuals with CVD, the study emphasizes that RT, when done at moderate intensity and with proper guidance, is generally safe and can yield substantial health benefits.

Practical Applications for Us

As personal trainers, the study’s findings provide valuable insights into the broader benefits of RT. We can use these findings to create more holistic training programmes that support not only strength gains but also cardiovascular health. Here’s how to apply these findings when working with clients, particularly those with cardiovascular concerns:

1. Customising Resistance Training for Heart Health

• Focus on Moderate Intensity: For most clients, moderate-intensity resistance exercises (about 40–60% of their maximum) performed twice weekly are enough to promote cardiovascular benefits without overtaxing the heart.
• Incorporate Compound Movements: Exercises that work multiple muscle groups (like squats, deadlifts, and rows) can improve overall strength and metabolic health efficiently.
• Increase Gradually: Use progressive overload, but go slowly with clients who have cardiovascular issues. Gradually increase either weight, reps, or sets, avoiding drastic changes that could strain the cardiovascular system.

2. Supporting Cardiovascular Health in At-Risk Clients

For clients with cardiovascular concerns, personal trainers play a vital role in designing safe and effective resistance training programmes. Here’s how:

• Start with a Referral: Before initiating an RT programme for clients with known cardiovascular issues, ensure they have a referral or clearance from a healthcare professional. This step confirms any contraindications and allows you to tailor the programme with confidence.
• Keep Sessions Well-Monitored: Supervise clients closely to monitor their response to the exercises. Avoid exercises that involve breath-holding, as this can elevate blood pressure.
• Emphasise Controlled Movements: Avoid explosive, high-impact movements, especially for beginners with cardiovascular concerns. Slow, controlled movements reduce cardiovascular strain and maintain safety.
• Include Sufficient Recovery: Allow ample rest periods between sets, especially for clients on heart medication, as their recovery time may be longer than others. Encourage rest days between RT sessions for optimal adaptation and safety.

3. Encouraging Consistency and Engagement

Engaging clients in regular RT can be challenging, especially if they’re new to the concept. To help clients stick with RT, consider adding variety to sessions and focusing on exercises that align with their personal goals. Emphasising short, achievable sessions (like 30 minutes twice a week) can make RT more accessible.

Empowering Clients with Resistance Training for a Stronger Heart

This 2023 update on resistance training from the AHA reinforces what fitness professionals have long believed: RT is a vital component of a well-rounded fitness routine, with clear benefits for cardiovascular health. For personal trainers, this study offers evidence-based guidance on incorporating RT into programmes for clients with or without cardiovascular conditions.

While resistance training offers incredible potential for heart health, it’s essential to start clients on the right foot. Obtain a healthcare referral when needed, take a gradual approach, and monitor progress carefully. By applying these insights, you can empower clients to embrace RT as part of their journey toward a healthier heart and a stronger body.

Reference

Paluch, A. E., Boyer, W. R., Franklin, B. A., Laddu, D., Lobelo, F., Lee, D., McDermott, M. M., Swift, D. L., Webel, A. R., & Lane, A. (2023). Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association. Circulation, 149, e217–e231. Click here to review the full research article.

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