Does Lifting Weights Improve Cardiovascular Health?

When thinking about exercise, most people immediately imagine lifting weights. It's a popular exercise with plenty of benefits and a great way to steadily work towards a healthier lifestyle. However, your heart health might not be the first thing that comes to mind when lifting weights.

People often associate weights with muscle building, not heart health. But this exercise is incredible for your heart. Lifting weights improves cardiovascular health by boosting heart function, increasing blood circulation, and lowering the risk of cardiovascular disease. Resistance training of almost any kind can improve heart health and lead to a healthier life. 

The Importance of Cardiovascular Health

Cardiovascular health refers to how well your heart and blood vessels function to circulate blood. A healthy heart is essential—it affects almost every part of your life.

When your cardiovascular health is neglected,the risks add up quickly. Conditions like high blood pressure, poor circulation, and heart disease become more likely. Everyday tasks like climbing stairs or walking long distances may also feel more challenging.

Making your heart a priority is one of the most impactful ways to work toward a healthier lifestyle. One easy way to do this is through cardiovascular exercises.

Basic Cardiovascular Exercises

Traditional cardio exercises help support your heart by increasing your heart rate and endurance. Regular cardio exercises can steadily strengthen your heart and are a core part of a healthy lifestyle.

Some easy beginner cardio exercises include:

• Running, jogging, or brisk walking.
• Cycling, whether on a trail or a stationary bike.
• Swimming, which combines cardio with full-body muscle engagement.
• Rowing or using a rowing machine to engage muscles while boosting heart health.
• Jump rope is an easy, space-efficient option to get your heart racing.

These activities are well-known for their ability to improve cardiovascular health over time. But there’s more to cardio than just traditional exercises.

Does Resistance Training Count as Cardio?

Resistance training, including strength or weightlifting exercises, can be surprising. It doesn't just build muscle—it also directly affects your heart.

Though resistance training and cardio are separate categories of exercise, they overlap in some ways—especially for more intense workouts. Resistance exercises can provide similar advantages to conventional cardio workouts when they are performed at a pace that elevates your heart rate.

Performing a leg press, chest press or pulldown all stimulate the cardiovascular system. So, when working towards stronger muscles, you also work towards a stronger heart.

How Lifting Weights Strengthens Your Heart

When performed 2-3 times per week, resistance training can significantly improve heart health. In a study by the AHA, these exercises were proven to boost muscular strength and endurance by up to 25% over just a few months.

Resistance exercise directly impacts your heart’s efficiency and overall function. When you lift weights, your heart and blood vessels adapt, becoming stronger and more efficient. The results are similar to your skeletal muscles—when you exercise them, they become stronger.

This means weightlifting—or resistance exercise of any kind—offers significant benefits to your overall health, even if they aren't visible results.

Cardio-Friendly Resistance Training Exercises

So what exercises are ideal? Any resistance exercise can produce benefits with a high level of effort, such as:

• Bench press
• Chest press
• Pulldown
• Row
• Leg extension
• Split squat
• Squats or leg presses.
• Deadlifts for full-body engagement.

These can help bridge the gap between strength training and traditional cardio. It helps to perform these a few times a week. Even a few minutes added to your exercise routine can boost your heart while helping you build muscle.

Tips for Safe Exercise

Whether you're working on cardio, resistance training, or a blend, safety should always be a top priority—especially for those new to fitness. Without proper care, you could be putting yourself at risk of bodily harm.

Never put your safety at risk. When exercising, always make sure to:

• Start with lighter weights to build proper technique and prevent injury.
• Focus on form over weight; good technique reduces strain and potential harm.
• Stay hydrated and avoid overexertion.

Always listen to your body. If you notice pain or significant discomfort, stop what you're doing. It helps to work with a personal trainer—especially in the first few months—to ensure that you're exercising safely and effectively.

A Stronger, Healthier Lifestyle Is Within Reach

Strength training does more than build muscles. You can work towards a healthier, stronger heart with regular resistance exercises. A healthier lifestyle is within reach—and our team at OneUp Fitness is ready to help.

We're here to help you reach your goals and look forward to supporting you on your journey. Contact us today to book your free consultation with our trainers and take your first step towards a healthier life.