How Strength Training Can Help Your Heart!

Did you know that the amount of pushups you can do, could be an indicator of heart health?

Recently a 10 year study was done to show the link between strength training and heart health.

The study was done on 1,562 men, around the age of 40 who are overweight but not obese, and have physically active jobs.

The results show:
✔️The men who could perform at least 40 pushups have a 96% lower risk of heart disease than the men who couldn’t perform 10 pushups!

✔️The men who could perform even 11 pushups have dropped their risk of heart disease by 64%!

When it comes to working out, it is a common misconception that the most effective way to work on our heart health is through cardiovascular training.

Based on the results, the men who incorporated muscle building resistance training into their workouts showed lower risk of heart disease. According to the articles and based on these results, resistance training seems to show the same benefits of cardiovascular exercise!


If you have the goal of improving your pushups, a great place to start is performing 1 to 6 pushups, 3 days a week. As you improve, you can increase the repetitions of pushups.

If you struggle with performing a pushup with proper form, you can start against a wall, couch, or chair, and work your way down to the point where you can eventually get one on your feet!

In order to improve pushups, it is also important to work on the muscle groups involved with the movement such as the chest, triceps, shoulders, and most importantly the core!

But just because the study was done on pushups, does not mean that should be the only exercise you should focus on. To improve muscular strength and reduce your risk of heart disease, start with just 2-3 days a week of a strength training program.

To prevent muscle imbalances and improve your overall fitness level, you need to have a well balanced workout program that works on all muscle groups with a mix of:

✔️strength training
✔️cardiovascular training

Even if you are struggling to get 3 days of training in, remember that some exercise is better than none!

According to Kaiser Permanente sports medicine specialist Robert E. Sallis, the biggest difference was between those who were inactive and those who even did a little bit of exercise.

Oftentimes we beat ourselves up for not working out enough! But the results show that even 1 or 2 days a week makes a dramatic difference compared to doing nothing!

  • Are you currently struggling to find time to work out?
  • Do you have an action plan to reach your goals?

If you are ready to learn more about coming up with a personal training exercise plan customized to meet your needs and goals, please do reach out. We’d love to have a conversation to see how we can help you achieve your personal best!

Committed to your health & happiness,
Coach Summer Montabone, CSCS*R

You can learn more about Summer’s North Canton Personal Training & Bootcamp location, Summer’s Fitness at, or Call/Text 330-497-2474.

Click to Learn More about a 1 on 1 Private Training INTRO Offer.

About Summer:
Summer Montabone has a passion for helping people live happier and healthier lives. Her passion has evolved over the years (established) as a personal trainer (1997), health & PE teacher (1998), NSCA-CSCS (2003), NPC/IFBB Fitness Champion and Pro (2004), and fitness studio owner (2007).

Summer has faced numerous amounts of adversity from years of trauma, including, a battle with postpartum depression beginning in 2011.  Summer has received several accolades since 2011 and has made it her mission to help others become the CEO of their own life.

You can learn more about her North Canton location, Summer’s Fitness at or Call/Text 330-497-2474.

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