Harvard experts, including Dr. JoAnn Manson from Harvard Medical School, highlight that strength training twice a week can reduce stiffness in the heart. For older adults showing early signs of heart trouble, this type of exercise may not only prevent further damage but also actively improve heart efficiency.
Heart health guidance often emphasizes prevention through diet and lifestyle, but recent research shows that it’s never too late to benefit from physical activity. Tailored exercise programs combining cardiovascular workouts and strength training could help the heart pump more efficiently, even in those already at risk for heart disease.
How strength training improves heart function
A study published in Circulation followed 46 adults between 45 and 64 years old who had left ventricular hypertrophy—a thickening of the heart’s left chamber that makes it harder to pump blood efficiently. Many participants also had elevated cardiac biomarkers, chemicals in the blood that indicate heart stress or increased risk of heart failure.
Participants were randomly assigned to a high-intensity exercise program or a control group. The control group performed yoga, balance exercises, and light resistance workouts, while the exercise group followed a structured plan designed around their fitness levels. They worked with personal trainers and used heart rate monitors to track their progress.
The exercise routine included walking, swimming, or cycling three times per week for 30 to 60 minutes. It also incorporated interval training, alternating short bursts of vigorous activity with periods of moderate effort. Strength training was done once or twice weekly, complementing the cardiovascular focus.
After a year, heart imaging and functional tests revealed that participants in the high-intensity exercise program had hearts that were more flexible and efficient at pumping blood. In contrast, the control group showed no comparable improvements. Dr. JoAnn Manson of Harvard Medical School explains that these results suggest that consistent exercise could reverse some early heart damage and potentially reduce the risk of developing heart failure with preserved ejection fraction.
Why this matters for heart health
Exercise is already well-known for its cardiovascular benefits, such as lowering blood pressure and improving cholesterol levels. Harvard experts stress that strength training specifically helps maintain the flexibility of heart muscle, which naturally stiffens with age. This flexibility is critical for efficient blood circulation and overall heart function.
For people showing early cardiac changes or elevated biomarkers, combining strength exercises with high-intensity cardiovascular workouts can make a measurable difference. The structured approach used in the study—personalized plans, interval training, and professional guidance—may optimize results for heart health.
Dr. Manson emphasizes that even a relatively short commitment of one year of focused exercise can produce visible improvements in heart performance. While long-term outcomes still need further study, the evidence clearly shows that incorporating strength training and interval cardio into weekly routines is beneficial for adults with early heart concerns.
In addition to structured programs, experts recommend that older adults maintain general physical activity, including walking, swimming, and light resistance exercises. These habits not only strengthen the heart but also improve overall fitness, endurance, and quality of life.
