Table of Contents
What Are the Cardiovascular and Longevity Benefits of Strength Training for Women?
Learn how regular resistance training can decrease cardiovascular disease risk by 30% and mortality by 19% in women. Discover the science behind strength training’s role in improving heart health and lifespan.
Question
Regular participation in resistance training can decrease cardiovascular disease risk by ___% and mortality by ___% in women.
A. 25% and 10%, respectively
B. 50% and 75%, respectively
C. 30% and 19%, respectively
D. 15% and 5%, respectively
Answer
C. 30% and 19%, respectively
Explanation
Consistent resistance training provides powerful cardiometabolic and longevity benefits for women, significantly reducing the likelihood of developing cardiovascular disease (CVD) and lowering overall mortality rates.
Reduction in Cardiovascular Disease Risk – 30%
Engaging in regular resistance training enhances cardiac efficiency and improves vascular health through:
- Improved endothelial function, increasing arterial elasticity.
- Reduced blood pressure and resting heart rate.
- Optimized lipid metabolism, lowering LDL cholesterol and increasing protective HDL levels.
- Better insulin sensitivity and glucose control, which reduce inflammation and atherosclerosis risk.
Reduction in Mortality Risk – 19%
Resistance training mitigates the decline in muscle mass and strength associated with aging (sarcopenia), which is closely linked to frailty, metabolic slowdown, and chronic disease incidence. By maintaining lean tissue, energy expenditure, and mobility, women experience a 19% decrease in all-cause mortality—indicating improved long-term survival and quality of life.
Longevity Application
For optimal benefit, performing two or more sessions per week that target major muscle groups aligns with the Achieving Longevity through Movement model. Combined with aerobic activity and proper recovery, resistance training promotes sustained vitality and cardiovascular resilience across decades.
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