Strength training is good for everyone, but a new study has found that women who engage in strength training exercises two to three days a week are more likely to live longer and have a lower risk of death from heart disease compared to women who do not. The study, which included 400,000 people, revealed that only 1 in 5 women did regular weight training, but those who did experienced significant benefits, including a 30% reduction in cardiovascular mortality.

Martha Gulati, the study author and director of preventive cardiology at Cedars Sinai in Los Angeles, expressed her surprise at the findings, noting that there are few things that can reduce mortality to that extent. Additionally, the study emphasized the positive impact of strength training on bones, joints, mood, and metabolic health, highlighting the importance of incorporating both aerobic and strength training exercises into fitness routines for women.

The research, published in The Journal of the American College of Cardiology, also evaluated the differences in the effects of exercise between men and women. While the study revealed that even small doses of exercise benefit everyone, it showed that women require less exercise than men to achieve similar gains in longevity. For instance, women who engaged in moderate intensity exercise, such as brisk walking, five times a week, reduced their risk of premature death by 24%, compared to 18% for men.

Eric Shiroma, a prevention-focused researcher at the National Heart, Lung, and Blood Institute, emphasized the importance of physical activity, stating, ‘The take-home message is – let’s start moving.’ Although the exact reasons for the differences in exercise effects between sexes are not fully understood, physiological disparities and variations in heart disease risks between men and women are believed to play a role in these findings.