Weightlifting can help lower blood pressure, according to several studies. Here are some key takeaways from the search results:
- A 2011 review published in Precision Nutrition found that weight training alone can decrease blood pressure in middle-aged men with high blood pressure enough to decrease the risk of heart disease.1
- A 1985 study published in PubMed found that when healthy young subjects perform weight-lifting exercises, the mechanical compression of blood vessels combines with a potent pressor response and a Valsalva response to produce extreme elevations in blood pressure. Pressures are extreme even when exercise is performed with a relatively small muscle mass.2
- A 2022 meta-analysis published in Sci-Sport found that blood pressure in hypertensive and overweight individuals decreases with resistance training. On average, the decrease in systolic blood pressure was -4.7 mmHg (-6.7 to -2.8 mmHg) and the decrease in diastolic blood pressure was -3.5 mmHg (-4.9 to -2.1 mmHg) .3
- A 2021 article published in Harvard Health states that most types of strength training, including weight lifting, are safe and beneficial for people who take medication for high blood pressure. However, people who have high blood pressure, especially if it’s not optimally controlled, should be cautious about any movements that involve lifting very heavy weights.4
- A 2014 article published in WebMD suggests that strength training can be good for blood pressure, too, but recommends using lower resistances and higher repetitions, and always exhaling on muscle exertion. Blood pressure naturally goes up while you're exercising, but holding your breath and doing more can be dangerous.5
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