Imagine this: You’re in your 40s, crushing WODs at CrossFit Bondi, feeling fitter than you did at 25. You’ve built muscle, dropped body fat, and maybe—without even knowing it—you’ve dramatically improved your cholesterol.
Yep, lifting weights (and yes, that includes everything from heavy barbell squats to high-rep metcons) might be one of the most effective things you can do to balance your blood lipids.
And no, this isn’t bro science. It’s real, evidence-backed stuff.
What’s the Deal with Cholesterol Anyway?
Cholesterol gets a bad rap, but the truth is, you need it. It’s essential for hormone production, brain function, and cell repair. The problem starts when LDL cholesterol (the “bad” kind) gets too high and HDL cholesterol (the “good” kind) drops too low.
That imbalance increases your risk of heart disease—but here’s the kicker: resistance training is one of the most powerful ways to fix it.
Science Says: Lifting Helps
Multiple studies show that resistance training significantly improves lipid profiles, even in people who don’t change their diet12. That means just showing up to class, loading the bar, and pushing through your strength sets might be doing your heart a massive favour.
In one 2022 meta-analysis published in Sports Medicine, researchers found that individuals who lifted weights 3x per week for 12 weeks saw:
- Lower LDL
- Higher HDL
- Reduced total cholesterol
And if you’re pairing that with CrossFit-style conditioning like we do here at Bondi? Even better.
It’s Not Just About Heart Health
Here’s what we see on the floor at CrossFit Bondi every day: people who start training for physical reasons—weight loss, strength, energy—often end up transforming their health metrics.
✅ Lower resting heart rate
✅ Better blood sugar control
✅ More stable cholesterol
✅ Less inflammation
You don’t need to be an elite athlete to get these results. You just need consistency.
Your Prescription Might Just Be a Kettlebell
Doctors are starting to realise that lifestyle trumps pills when it comes to prevention. A recent review in the British Journal of Sports Medicine confirmed that resistance and circuit-based training (like CrossFit) is more effective at improving cholesterol than even some statins3.
We’re not saying ditch your meds—but don’t underestimate what a barbell, a rower, and 45 minutes of effort can do for your long-term health.
Ready to Take Control?
At CrossFit Bondi, we don’t just help you look better. We help you feel better, live longer, and thrive inside and out.
Whether you’re training in Bondi Beach, Coogee, or right here in Bondi Junction—you’re not just joining a gym. You’re joining a performance-focused, health-optimizing community.
Ready to lift for your life?
🔍 References
- Mann, S., Beedie, C., & Jimenez, A. (2014). Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: Review. Sports Medicine, 44(2), 211–221. ↩
- Kelley, G. A., & Kelley, K. S. (2009). Resistance training and lipid profiles in adults: A meta-analysis. Journal of the American Geriatrics Society, 57(4), 711–719. ↩
- Smart, N. A., & Steele, M. (2020). Exercise therapy and lipid profile in people with cardiovascular disease: A meta-analysis. British Journal of Sports Medicine, 54(1), 1–7. ↩