Exercise - April 2026: Strength Training for Heart Health
- James Pickett
- 1 day ago
- 5 min read
Author: Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.
Length: 5 minute read
Category: Exercise, Heart Health, strength training, activity specific
The Minimal Plan That Works (2 x 20 Minutes/Week)
If you want the simplest strength habit that still makes a real difference, this is it:
Two strength sessions per week. Twenty minutes each.
That’s not a social-media trend — it’s in UK national guidelines. The UK Chief Medical Officers recommend adults do muscle-strengthening activities on at least 2 days a week, alongside regular aerobic activity. The NHS repeats the same recommendation: strengthening activities that work major muscle groups at least 2 days a week.
So if you’ve been unsure whether strength training is “worth it”, here’s your answer: yes — and twice per week is the sweet spot for most people.
"Movement is life." - Leonardo Da Vinci
Why strength training matters for heart health
Strength training isn’t just for muscle. It supports:
everyday function (stairs, getting up from chairs, carrying shopping)
posture and joint health
confidence with movement
long-term independence
And it’s part of comprehensive cardiovascular rehabilitation standards alongside aerobic exercise.
Below is a link to a downloadable, cardiac health appropriate gym programme
The first stage is often confidence, not fitness
Many people don’t avoid strength training because they’re lazy. They avoid it because they’re unsure:
“How hard is safe?”
“What if my heart rate goes up?”
“What if I strain?”
So the first goal is confidence:
you can breathe normally throughout
you finish feeling steady (not wiped out)
you feel you could repeat the session in a couple of days
Once that’s in place, progression becomes straightforward.
Safety essentials (worth reading once)
Warm-up and cool-down
Cardiac rehab standards emphasise graduated warm-up and cool-down. A cool-down helps prevent blood pooling and reduces the risk of hypotension, ischaemia and arrhythmias shortly after exercise.
A practical rule:
5–10 minutes easy warm-up
5–10 minutes easy cool-down
Avoid breath-holding and straining
When lifting, avoid the Valsalva manoeuvre (holding your breath and straining). The American Heart Association advises avoiding breath holding / straining and exhaling during the exertion phase.
Pain rule
Mild muscle fatigue is normal.
Sharp pain, worsening joint pain, or symptoms you don’t like = stop and adjust.
Stop and seek advice if you get concerning symptoms
Chest pain/pressure, dizziness/faintness, severe breathlessness, palpitations with symptoms, or feeling unsafe — stop.
"Good things come to those who sweat." - Jay Artale
How hard should it feel?
Use a simple target: controlled and repeatable.
You should be able to talk during sets.
Breathing should stay normal (no breath-holding).
You should finish thinking: “I could do a bit more.”
If you’re using Borg RPE (6–20), most people start around 9 – 13 (light to moderate) and build slowly.
The minimal plan: 2 sessions/week, 20 minutes each
What you need
A chair
A resistance band or light dumbbells (optional)
A timer
What we’re training
This covers the big “real life” movement patterns:
squat (sit-to-stand)
hinge (deadlift pattern)
push
pull
carry/brace
calves + balance
Session structure (same every time)
Warm-up (5 minutes)
2 minutes easy marching or walking
1 minute shoulder rolls + arm swings
1 minute hip + ankle circles
1 minute gentle sit-to-stand practice
Main set (12–13 minutes)
Start with one set of each exercise:
8 – 12 reps (or 20 – 40 seconds holds)
30 – 60 seconds rest between exercises
Cool-down (2–3 minutes)
slow walk / march
6 – 10 slow breaths (long exhale)
Example Session A: Lower body + pull (20 minutes)
Sit-to-stand — 8 – 12 reps
Band row (seated or standing) — 8 – 12 reps
Hip hinge (hands on thighs, slide down and back up) — 8 – 10 reps
Bicep curls (band or light weights) — 8 – 12 reps
Calf raises — 10 – 15 reps
Band pull-aparts — 8 – 12 reps
Farmer carries (light weights/bags) — 20 – 40 seconds
Breathing cue: exhale on effort.
Example Session B: Upper body + push (20 minutes)
Wall press-up — 8 – 12 reps
Band chest press (or wall press again) — 8 – 12 reps
Step-ups (low step) or slow marching — 6 – 10 each leg
Banded triceps pull-down - 8 - 12 reps
Suitcase hold (one-sided hold) — 20 – 30 seconds each side
Balance drill (tightrope walk along a line) — 30 – 60 seconds
If anything feels too much: reduce range, reduce band tension, reduce reps.
Progression (slow, predictable, safe)
Progress only one thing per week:
add 2 reps to one exercise
or
add one extra set to one exercise
or
slightly increase band tension / load
Common mistakes (and quick fixes)
Mistake 1: Going too hard too soon
Fix: stop 2–3 reps before you “have to” stop.
Mistake 2: Holding your breath
Fix: exhale on effort; speak a short sentence during the set if needed.
Mistake 3: Skipping warm-up / cool-down
Fix: treat them as part of the session, not optional extras.
Mistake 4: Only training the front of the body
Fix: keep pull work (rows / pull-aparts) non-negotiable for posture.
"What you do today can improve all your tomorrows." - Ralph Marston
SMART challenges
Short-term (7 days): Two sessions done
Specific: Do Session A once and Session B once this week.
Measurable: 2 sessions completed.
Achievable: One set per exercise counts.
Time-bound: 7 days.
Long-term (4 weeks): 8-session base
Specific: Do 2 x 20 minutes/week for 4 weeks.
Measurable: 8 sessions total.
Achievable: Progress one variable per week.
Time-bound: 4 weeks.
MMM tips (how to make this stick)
Put sessions on fixed days (e.g., Mon + Thu).
Have a “minimum version”: warm-up + 3 exercises only.
If confidence is the barrier, repeat the same plan for 2 weeks before progressing.
Pair it with walking: strength supports walking confidence and joint resilience.
How My Movement Medicine can help
If you want this matched to your health history, confidence level, and goals:
we can set safe intensity targets using talk test + Borg RPE
we can coach breathing to avoid straining
we can build a simple plan that fits around your Phase 3 rehab, or supports long-term Phase 4 maintenance
Book recommendations
The Heart Manual (NHS-supported cardiac rehab workbook; practical recovery and self-management)
Move! — Caroline Williams (evidence-informed, very readable)
Built from Broken — Scott Hogan (excellent for scaling strength safely)
Evidence references
UK Chief Medical Officers’ Physical Activity Guidelines: muscle strengthening activities at least 2 days/week.
NHS physical activity guidelines: strengthening activities for major muscle groups at least 2 days/week.
ACPICR standards: graduated cool-down benefits; warm-up/cool-down and safety principles.
American Heart Association: resistance exercise guidance including avoiding breath holding / straining (Valsalva) and exhaling on exertion.
Keep an eye out on our online programmes page for some upcoming ways to move and get healthy
If you’d prefer a more personalised approach, one to one support is available, especially if you want help rebuilding confidence, working around symptoms, or returning to exercise after a health event
Trying a new activity? Approach it the right way with some support from our Activity Specific Guides:
This health guide was written by Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.
Enjoying these write ups. Thanks for the tips!