The Role of Strength Training in Heart Health: Beyond the Treadmill

If you’ve been told you have a heart condition—or you’re recovering from a cardiac event—chances are someone has mentioned cardiac rehabilitation. And when most people think of cardiac rehab, they picture one thing: walking on a treadmill.

While aerobic exercise is absolutely important for heart health, it’s only part of the story. What many people don’t realise is that strength training plays a crucial and evidence-based role in cardiac rehabilitation and long-term heart health. In fact, current guidelines from the Heart Foundation of Australia recommend that people with heart disease include resistance training as part of their exercise routine.

At Body Fit Physiotherapy, we help people with heart conditions build strength, confidence, and independence—not just endurance. Let’s explore why strength training matters for your heart, what the evidence says, and how we incorporate it safely into our cardiac rehab programs.

The Old Myth: Cardiac Rehab is Just Cardio

For decades, the message was simple: if you have a heart condition, stick to light walking or cycling. Avoid anything that might “strain” the heart. Lifting weights? Too risky.

This outdated view came from a place of caution, but it’s no longer supported by the evidence. In fact, avoiding strength training can leave people weaker, more fatigued, and less able to manage daily life—which is exactly what good cardiac rehab should be helping with.

The truth is, your heart doesn’t just need stamina. It also benefits from a body that’s strong, stable, and capable of moving confidently through everyday tasks—whether that’s carrying groceries, gardening, getting up from a chair, or playing with grandchildren.

What Does the Evidence Say?

The Heart Foundation of Australia, along with international cardiac organisations, now clearly recommends resistance training for people with stable heart conditions. Here’s why:

1. Strength Training Improves Cardiovascular Function

Research shows that regular resistance training can help improve blood pressure, reduce resting heart rate, and enhance the efficiency of your cardiovascular system. A 2018 review published in the Journal of the American Heart Association found that resistance training was associated with a lower risk of cardiovascular disease and improved heart health outcomes.

Strength training also helps improve insulin sensitivity and lipid profiles, both of which play a role in long-term heart health.

2. It Reduces Fatigue and Improves Quality of Life

One of the most common complaints after a cardiac event is fatigue. People often feel weak, tired, and unable to do the things they used to. Strength training directly addresses this by building muscular endurance and functional capacity.

When your muscles are stronger, everyday activities require less effort. That means you can do more, with less strain on your heart and less exhaustion afterwards.

3. It Supports Bone and Metabolic Health

Heart disease often coexists with other conditions like diabetes, osteoporosis, or sarcopenia (age-related muscle loss). Strength training is one of the most effective ways to manage these conditions, supporting bone density, muscle mass, and metabolic health—all of which contribute to better overall wellbeing.

4. It’s Safe When Supervised and Progressed Appropriately

Safety is always the priority, and the evidence confirms that resistance training is safe for most people with stable cardiac conditions when delivered by trained professionals. The Heart Foundation’s Physical Activity Recommendations for People with Cardiovascular Disease clearly outlines how resistance training should be included as part of a comprehensive cardiac rehab program.

At Body Fit Physiotherapy, we follow these guidelines closely and tailor programs to each individual’s medical history, current fitness level, and personal goals.

What Does Strength Training for Heart Health Actually Look Like?

If you’re picturing a gym full of heavy barbells and grunting bodybuilders, let’s reset that image.

Strength training for cardiac rehab is safe, structured, and progressed gradually. It might include:

• Bodyweight exercises like sit-to-stands, wall push-ups, or step-ups

• Resistance bands or light hand weights

• Functional movements that mimic daily tasks—like lifting a bag, reaching overhead, or getting off the floor

• Circuit-style training that combines strength with light aerobic activity

• Core and balance exercises to support posture and stability

The goal isn’t to lift the heaviest weight possible. It’s to build strength that serves your life—whether that’s getting back to work, managing your home independently, or simply feeling more confident in your body.

How Body Fit Physiotherapy Incorporates Strength Training into Cardiac Rehab

We know that every person’s journey with heart health is different. That’s why we don’t use a one-size-fits-all approach. Our cardiac rehabilitation programs are individualised, evidence-based, and designed to meet you where you are.

One-on-One Sessions

For many people, especially in the early stages of recovery, individual sessions provide the safest and most effective way to start strength training. Your physiotherapist will:

• Conduct a thorough assessment, including your medical history, current symptoms, and functional goals

• Monitor your heart rate, blood pressure, and perceived exertion during exercise

• Teach you how to recognise safe levels of effort and when to stop or modify

• Progress your program at a pace that suits your body and your confidence

These sessions are also a great opportunity to ask questions, address concerns, and build trust in your body’s ability to move safely.

Group Classes

Once you’re ready, our cardiac rehab group classes offer a supportive, social environment where you can continue building strength alongside others who understand what you’re going through. These classes combine aerobic and resistance training in a structured, supervised format.

The benefits of group classes include:

• Shared experience and motivation from others on a similar journey

• Cost-effective ongoing support to maintain long-term heart health

• Variety and fun, which help with adherence and enjoyment

• Professional supervision to ensure you’re exercising safely and effectively

Home Exercise Programs

We also provide tailored home exercise programs for those who prefer to exercise at home, live in regional areas, or want to supplement their supervised sessions. These programs include:

• Clear instructions and video demonstrations

• Equipment that’s simple and accessible (resistance bands, light weights, household items)

• Guidelines on how to monitor your effort and stay within safe limits

• Regular check-ins and program updates as your fitness improves

Whether you’re training one-on-one, in a class, or at home, we ensure that strength training is a safe, achievable, and empowering part of your recovery.

What If I’m Nervous About Starting?

It’s completely normal to feel nervous. Many people worry that exercise—especially strength training—might trigger symptoms or “damage” their heart. But when done correctly, under the guidance of a physiotherapist trained in cardiac rehab, strength training is not only safe—it’s protective.

Here’s what we do to support you

• We start slowly. You won’t be doing anything that feels unsafe or overwhelming.

• We listen. If something doesn’t feel right, we adjust.

• We educate. We’ll teach you what sensations are normal (like feeling your muscles work) versus what needs attention (like unusual chest discomfort or dizziness).

• We empower. Our goal is to help you feel confident in your body again, not fearful.

You don’t have to be fit, strong, or “ready” to start. You just have to be willing to take the first step—and we’ll guide you from there.

The Bottom Line

Cardiac rehabilitation is so much more than walking on a treadmill. While aerobic exercise is important, strength training is an essential, evidence-based component of heart health that helps you live more fully, move more confidently, and manage your condition more effectively.

The Heart Foundation of Australia supports this, the research backs it, and at Body Fit Physiotherapy, we’ve seen firsthand how strength training transforms people’s lives after a cardiac event.

If you’ve been diagnosed with a heart condition, had a cardiac procedure, or simply want to protect your heart health as you age, we’re here to help. Whether through one-on-one sessions, group classes, or a home exercise program, we’ll work with you to build a plan that’s safe, personalised, and focused on what matters most to you.

If this sounds like you, we’re always happy to help. Get in touch with the team at Body Fit Physiotherapy to discuss how we can support your heart health journey.

📍 Body Fit Physiotherapy – North Adelaide

🌐 bodyfit.life

📞 8267 6432

References:

• Heart Foundation. (2023). Physical Activity Recommendations for People with Cardiovascular Disease. Retrieved from heartfoundation.org.au

• Liu, Y., Lee, D. C., Li, Y., et al. (2019). Associations of resistance exercise with cardiovascular disease morbidity and mortality. Medicine & Science in Sports & Exercise, 51(3), 499–508.

• Williams, M. A., et al. (2007). Resistance exercise in individuals with and without cardiovascular disease. Circulation, 116(5), 572–584.​​​​​​​​​​​​​​​​