Experts recommends strength training to build muscle and improve bone density, but you might worry that these moves could negatively impact your blood pressure, especially if it’s already high. Here’s what to know about how strength training affects blood pressure.
During strength training, your blood pressure temporarily rises, especially during heavy lifting or when using the Valsalva maneuver, a common powerlifting technique that involves holding your breath, Alex McDonald, MD, CAQSM, FAAFP, a family and sports medicine physician with Kaiser Permanente, told Health. This change in blood pressure is normal and not dangerous for most people, especially those who have normal blood pressure and a healthy heart, added McDonald.
This increase in blood pressure can climb as high as 200 millimeters of mercury (mm Hg), particularly during exercises like squats and deadlifts, John Higgins, MD, MBA, a sports cardiologist at UTHealth Houston, told Health.
This surge in blood pressure is expected; however, those with uncontrolled hypertension, aortic aneurysm, or other cardiovascular risks may need to make modifications like lifting lighter loads or avoiding holding their breath.
Also, be careful if you are lifting boxes at home, carrying an armful of groceries, or moving furniture around. Any sudden, intense effort could cause your blood pressure to spike and be dangerous for people with high blood pressure.
Despite the fact that weight lifting can increase your blood pressure, most healthcare providers still recommend including strength training in your workout regimen. Not only can it improve heart health and vascular function, but it can also improve body composition, functional fitness, and bone density.
Researchers have found that long-term strength training (lasting more than eight weeks) reduces blood pressure and can be an effective part of a comprehensive treatment plan to lower overall blood pressure and reduce cardiovascular risk, said McDonald.
Researchers have found that long-term strength training (lasting more than eight weeks) reduces blood pressure and can be an effective part of a comprehensive treatment plan to lower overall blood pressure and reduce cardiovascular risk, said McDonald.
Short-term increases in blood pressure are safe for people without high blood pressure or other heart concerns.
People with uncontrolled hypertension, recent cardiovascular events like heart attack or stroke, or those with certain heart conditions need to be more cautious and intentional when strength training, Joseph R. Hribick, PT, DPT, DSc(c), COMT, FAAOMPT, told Health.
Here are some key training tips for this situation.
- Focus on breathing normally: Hribick suggests exhaling during the lifting phase of the movement (or the exertion phase) and inhaling on the return (or the lowering phase) and to avoid holding your breath.
- Avoid lifting heavy loads: Choose weights or resistance that are light to moderate and avoid maximum effort lifts. In other words, select weights that you can lift for 8 to 12 reps with good form.
- Focus on reps: Try higher repetitions, such as 12 to 18 reps for two to three sets, Raphael Longobardi, MD, FAAOS, an orthopedic surgeon specializing in sports medicine with RWJBarnabas Health Medical Group, told Health.
- Get enough rest: Rest at least one and a half to two minutes between each set, which allows your blood pressure to normalize, according to Longobardi.
- Consider your exercise selection. Machines may offer more control over maintaining proper form for beginners or those with other cardiovascular concerns. Isometric exercises like wall sits or hand-grip contractions are particularly effective for reducing blood pressure, according to Higgins. In fact, research shows that eight minutes of isometric training, three times a week may help reduce systolic blood pressure up 8 to 11 mm Hg, and diastolic blood pressure 4 to 6 mm Hg.
- Choose the appropriate frequency: Hribick suggests two to three sessions of strength training per week on non-consecutive days. He also suggests including aerobic activities in addition to strength training to achieve maximum cardiovascular benefits and blood pressure control.
- Be consistent: Set a goal to strength train consistently and stick to it. Try not to worry about how it will affect your heart. “Strength training is frequently recommended for hypertensive individuals (with stable BP and medical clearance) as part of a multimodal exercise approach,” said Higgins.
