Heart Disease is the No. 1 killer of women in the U.S., claiming more lives each year than all forms of cancer combined. The good news? Regular exercise — especially strength training — can save your life.
A new study published in the Journal of the American College of Cardiology followed more than 117,000 women and found that those who performed at least two hours of strength training each week experienced:
- 20% lower risk of major cardiovascular disease
- 44% lower risk of heart attack
The greatest benefits were seen when strength training was combined with moderate aerobic exercise each week—such as brisk walking, cycling, or swimming—and less time spent sitting.
Women who met all three recommendations had the lowest overall risk of heart disease, heart attack, and stroke.
Strength training doesn’t just build muscle. It also:
- Lowers blood pressure
- Maintains healthy cholesterol levels
- Increases bone density
- Preserves muscle and strength as we age
- Enhances mood and libido
Simple Weekly Goals to Increase Your Lifespan
- Strength train: 3 days a week
- Aerobic exercise: 30 minutes a day of moderate activity
Building healthy habits doesn’t have to be complicated. At F45, our science-backed, trainer-led workouts are just 45 minutes long, making it easy to fit fitness into even the busiest schedule.
Our weekly programming is designed to help you meet the exercise recommendations for better heart health and longevity.
- 3 days of strength training
- 4 days of cardio, aerobic, and hybrid workouts
Every workout is different, professionally coached, and suitable for all ages and fitness
levels—so you stay motivated while building strength, improving cardiovascular fitness, and supporting long-term health.
Be strong, live long.
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