For decades, fitness enthusiasts have debated the merits of strength training versus cardiovascular exercise. Should you prioritise lifting weights or running? Is one superior for heart health? The truth is, the best approach isn’t an either-or decision—it’s a balance of both. Strength training and cardiovascular exercise remodel the heart in complementary ways, leading to better overall function and longevity.
How Strength and Cardio Reshape Your Heart
Cardio and strength training place different demands on the heart, leading to distinct but beneficial adaptations.
- Cardiovascular training, such as running, swimming, and cycling, increases the volume of the left ventricle. This allows the heart to pump more blood with each beat, enhancing endurance and overall efficiency.
- Resistance training, like weightlifting, increases pressure on the heart, leading to a thickening of the heart walls. This strengthens the heart muscle and improves its ability to handle short bursts of high-intensity effort.
These adaptations are both necessary for a well-functioning heart. Focusing on one while neglecting the other can lead to an imbalance that may limit overall cardiovascular efficiency.
Why You Need Both for Optimal Heart Health
A heart that is large and efficient at pumping blood (from endurance training) but lacks the necessary wall strength (from resistance training) may struggle under certain stressors. Similarly, a heart that is strong but not efficient at pumping blood may not circulate oxygen as effectively. The ideal heart has a balance of both endurance and strength adaptations, making it resilient to different forms of stress.
Studies have shown that combining cardio and strength training improves heart rate variability, reduces blood pressure, and enhances overall cardiovascular function. This mix helps prevent diseases such as hypertension and coronary artery disease while also supporting long-term athletic performance.
The Athlete’s Heart: When Adaptations Mimic Disease
While the heart’s response to exercise is generally beneficial, certain adaptations can resemble pathological conditions. This is particularly true in elite endurance or strength athletes, whose hearts undergo extreme remodeling.
- Dilated Cardiomyopathy (DCM): This condition occurs when the heart becomes enlarged and weakened. While it is primarily a genetic condition, excessive endurance training without sufficient recovery can lead to a similar effect.
- Hypertrophic Cardiomyopathy (HCM): In this condition, the heart muscle thickens abnormally, which can increase the risk of arrhythmias. Strength training can mimic this adaptation, but in a controlled manner, leading to a stronger, healthier heart.
Both conditions are rare, but they highlight why proper screening and a balanced training approach are crucial. In most cases, the changes seen in an athlete’s heart are healthy adaptations rather than precursors to disease.
Breaking the Myth of Overexertion
An old Eastern belief suggests that humans are born with a finite number of breaths, implying that excessive exertion could shorten lifespan. While this idea is metaphorical, it raises a valid concern: can too much exercise harm the heart?
Overtraining, particularly in extreme endurance athletes, has been linked to increased risk of arrhythmias and other cardiac issues. However, for the average person, the benefits of regular exercise far outweigh the risks. The key lies in smart training—balancing cardio and strength training, allowing for proper recovery, and getting regular check-ups if training at high intensities.
The Ultimate Training Plan for a Stronger Heart
To reap the benefits of both cardiovascular and resistance training, consider the following approach:
- Incorporate at least 2-3 hours of moderate to vigorous cardio per week. This can include running, cycling, swimming, hiking and more. Read this post to learn about Zone 2 training.
- Aim for at least one anaerobic high-intensity interval training (HIIT) session per fortnight. I mention “fortnight” because while some individuals can handle a weekly HIIT session, others may find it too taxing and require more recovery time.
- Strength train at least two times per week. Focus on compound movements like squats, deadlifts, pulls and presses, which challenge the cardiovascular system while building muscle strength.
- Prioritise recovery. Overtraining can lead to chronic stress on the heart. Ensure adequate sleep, hydration, and rest days.
- Get screened if you’re training intensely. Athletes pushing their limits should undergo periodic cardiac assessments to rule out underlying conditions.
Conclusion: Train Smarter, Not Harder
The question is no longer whether cardio or strength training is better—it’s how to incorporate both for optimal health. A well-rounded approach leads to a heart that is both strong and efficient, reducing the risk of disease and enhancing performance. So next time you hit the gym or lace up your running shoes, remember: the best workout is the one that builds a balanced, resilient heart.
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