First the basics. Strength training is an anaerobic form of exercise, which means that your body creates bursts of energy to create movement. Unlike aerobics (or cardio exercises), these movements do not require external oxygen consumption and therefore allow you to give your all for very short periods of time. According to Satjit Bhusri, MD, a certified cardiologist and founder of Upper East Side Cardiology, ramping up this anaerobic system has positive effects on your heart health. “As an anaerobic exercise, strength training typically increases your heart rate and blood pressure to levels higher than what you would normally see with regular jogging,” he says, adding that heavy weight training is similar to sprinting in that you can only do both for short time because it requires so much energy.

“Your heart doesn’t know what exercise you’re doing – it’s a pump, and it was built to meet supply and demand. The higher the demand or intensity of the exercise, the more blood is needed to meet those requirements, ”he said. The result? Increased heart rate and blood pressure which help strengthen the organ over time. If you need more evidence, a 2019 study found that combination exercise (also known as aerobic and anaerobic exercise during the week) increased lean body mass, strength, and cardiorespiratory fitness better than an all-aerobic program.

In addition to improving heart health, Dr. Bhusari added that strength training also has the ability to build muscle, improve bone strength, and ultimately help you do daily activities more easily. “The end result enables a person to be more active in their everyday life while improving their overall quality of life,” he says. “Also, the increased cardiac output that is correlated with strength training helps control and lower a person’s blood pressure.”

To get the maximum benefit from your strength training, Dr. Bhusari exercises that work multiple joints at the same time. “Multi-joint exercises improve coordination and flexibility, burn more calories and increase cardiac output compared to simple movement strength exercises,” says Dr. Bhusari. Keep scrolling to find a few of his favorites.

1. Squats

2. Lunge

3. Bench press

4. Shoulder press

5th plank

Get the most of cardio and strength training in 30 minutes non-stop with this weighted HIIT workout.

Oh hello! You look like someone who loves free workouts, discounts on cult favorite wellness brands, and exclusive Well + Good content. Register with Well +, our online community of wellness insiders, and activate your rewards immediately.