Published in June 2026 in the Journal of the American College of Cardiology (JACC), this study suggests that approximately two hours of muscle strengthening per week could be associated with an approximately 20% reduction in the risk of heart attack, stroke or cardiovascular intervention. Behind these figures, an accessible message: taking care of your muscles also means taking care of your heart.
What if muscle was one of the heart’s great allies?
We often think of the heart through diet, cholesterol or endurance physical activity. But another actor could play an essential role: muscle.
A large American study shows that bodybuilding is not just a question of strength or physical appearance. It could help reduce the risk of cardiovascular diseases in women.
Researchers Tianyue Zhang and Yiwen Zhang analyzed data from two large cohorts, the Nurses’ Health Study
And Nurses’ Health Study IIbringing together 117,025 American nurses followed for an average of 14.5 years. During this period, 5,459 major cardiovascular events were recorded: heart attack, stroke, coronary artery bypass grafting or angioplasty.
The observation is striking:
- Compared to women who did not exercise, those who did at least two hours per week had approximately a 20% lower risk of developing a major cardiovascular event;
- The effect was even more marked for myocardial infarction, with an estimated 44% reduction in risk;
- Each additional hour of weekly muscle strengthening was also associated with about a 5% relative drop in risk.
Why strengthening your muscles also protects the vessels
Behind these results, scientists are observing a biological phenomenon that is increasingly studied: muscle is not a simple tissue that allows movement. It is a true metabolic organ.
- After a meal, it captures nearly 80% of blood glucose, which improves insulin sensitivity and helps limit the risk of type 2 diabetes, an important factor in cardiovascular disease;
- When it works, the muscle also releases molecules called myokines. These messengers participate in the regulation of chronic inflammation and influence several organs, including blood vessels;
- Over time, regular muscle strengthening is also associated with lower blood pressure and better flexibility of the arteries.
Other work in large cohorts suggests that combining about 90 to 120 minutes of strength training per week with at least 150 minutes of endurance activity could be linked to about a 45% reduction in the risk of premature death.
However, researchers remain cautious: these observational studies show associations, but do not alone prove that training directly causes these benefits.
No need to be an experienced athlete to get started
Perhaps one of the most encouraging messages is the simplest: You don’t have to lift heavy or go to the gym to take action.
A few exercises integrated into daily life can already strengthen the muscles: getting up from a chair several times, doing squats, lunges, push-ups against a wall, using an elastic band or carrying small loads.
Researcher in muscle physiology at McMaster University (Canada), Stuart Phillips, quoted by the BBC, recommends two weekly sessions of 20 to 30 minutes to start.
Epidemiologist at the University of Iowa, Jess Gorzelitz also reminds us that the first step is often the most important: “The group most at risk is the one who does nothing… This is a strong message for people who are just starting out.”.
The objective is therefore not performance, but consistency.
A new way of thinking about cardiovascular prevention
The authors highlight several limitations: the practice of bodybuilding was declared by the participants themselves, without precise information on the intensity of the exercises. Additionally, the majority of participants were White American nurses, which limits the generalizability of the results.
But this study sends a strong message: women’s cardiovascular health is not just about endurance. It is also built in the body’s ability to remain active and strong over time.
“The results highlight the importance of integrated prevention approaches that combine structured physical activity with reductions in sitting time to optimize cardiovascular health.”write the researchers. Harlan M. Krumholz, editor-in-chief of JACC, adds: “We’ve long encouraged resistance training, and this study provides strong evidence to reinforce that message. It should be included in a well-balanced health routine to support function and longevity.”.
Behind these figures, a simple idea emerges: taking care of your strength today could help preserve your autonomy and your heart tomorrow.