A major study suggests that strengthening your chest, torso, and back muscles could play a key role in reducing your risk of heart attack and early death from heart disease
Regular physical activity is a cornerstone of heart health, but new research points to a specific benefit: building muscle in your upper body may offer extra protection against heart attacks. According to the British Journal of Sports Medicine, people who engage in strength training for 90 to 120 minutes per week can cut their risk of dying from cardiovascular disease by nearly a fifth. Now, a recent study published in Radiology zeroes in on which muscle groups matter most—chest, torso, and back.
Researchers at the University of Edinburgh, working with the British Heart Foundation, analyzed CT scans from over 1,700 adults who underwent imaging for chest pain between 2010 and 2014. Using artificial intelligence, they measured the density and quality of upper body muscles. The average participant was 58 years old. Those with stronger upper body muscles were significantly less likely to die or suffer a heart attack over the next decade. In contrast, participants whose muscle quality fell below the median faced an 85% higher risk of death and a 58% greater chance of heart attack within ten years.
The study’s lead author, Dr. Michelle Williams, explained that the scans primarily captured the back muscles, portions of the pectorals, and the intercostal muscles between the ribs. The findings suggest that muscle mass in these areas is closely tied to cardiovascular outcomes, possibly because people with denser muscle are more physically active overall and maintain better metabolic health.
While the research highlights upper body strength, all forms of exercise contribute to heart health. Activities like cycling, walking, swimming, and Pilates can help lower blood pressure, improve cholesterol, and support a healthy weight. As Bryan Williams, chief scientific officer at the British Heart Foundation, notes, every time you move, you’re supporting your muscles, blood vessels, and overall well-being. For those looking to start at home, simple moves like wall push-ups, reverse flys, and dumbbell presses can help build the targeted muscle groups. For more on how different forms of movement impact energy and health, see this analysis of cycling versus walking for energy efficiency.
It’s important to remember that exercise alone doesn’t make you immune to heart attacks. Even with 150 minutes of weekly activity, other factors—like genetics, diet, and underlying conditions—play a role. Recognizing heart attack symptoms is critical: chest pain or tightness that may radiate to the arm, back, jaw, or stomach; shortness of breath; nausea; cold sweats; dizziness; or sudden fatigue. Immediate medical attention can be lifesaving if these signs appear.
According to Psytheater.com, the link between muscle quality and heart health is gaining traction, but more research is needed to clarify how exercise changes muscle density and how that, in turn, affects cardiovascular risk. For now, the evidence supports making strength training a regular part of your routine, especially as you age.
Recent CDC data shows that only about 24% of U.S. adults meet both aerobic and muscle-strengthening guidelines. The American Heart Association recommends at least two days per week of muscle-strengthening activities, in addition to 150 minutes of moderate-intensity aerobic exercise. These recommendations are based on large-scale studies linking physical activity to lower rates of heart disease, stroke, and early death. As research continues, the focus on muscle quality—not just quantity—may reshape how we approach prevention and long-term health.
