High blood pressure affects people of all ages, especially those who have a family history. In general, exercise is a positive for people who have hypertension, especially aerobic exercise, since it causes the arteries to dilate, which lowers blood pressure. It also reduces the risk of heart disease, which is a concern for people who have hypertension.
In the past, some physicians have recommended that patients with high blood pressure not do resistance training based on the idea that lifting weights or doing heavy resistance training constricts arteries and causes blood pressure levels to rise. Is it safe to lift weights if you have high blood pressure?
Resistance Training and Blood Pressure
It’s true that systolic blood pressure rises transiently when you do any type of resistance training, but this temporary increase in blood pressure isn’t dangerous if you’re using proper form. If you hold your breath when you lift or if you do isometric exercises with “holds,” you can have greater increases in blood pressure. That’s why it’s important to breathe properly and use good form when you train.
The good news is resistance training can actually improve blood vessel health and lower blood pressure over several months. A study published in the Journal of the American College of Cardiology in 2006 showed that weight training causes cells lining the arteries of the heart to function in an irregular fashion in people who are just starting weight training. But over time, arteries function in a healthier manner and blood pressure levels decline. So, regular resistance training can be beneficial for people with high blood pressure.
Strength Training with High Blood Pressure
Because systolic blood pressure increases transiently during weight training, it’s important to talk to your doctor before doing resistance training with hypertension. If your blood pressure is well-controlled, it shouldn’t be a problem.
There are still some guidelines you should follow when strength training with high blood pressure. Don’t hold your breath when you lift and don’t do isometric exercises with holds since these elevate blood pressure more. Also, don’t try to max out the amount of weight you lift.
Circuit training using lighter weights and more reps is ideal, but you can still use a weight that’s challenging. No need to go for the small, pink weights. If you weight train, balance it with an equal amount of cardiovascular exercise since it’s the most effective for lowering blood pressure.
If you feel lightheaded, dizzy or short of breath when you lift, stop and see your doctor. Check your blood pressure regularly at home to make sure you’re adequately controlled, and let your doctor know if your readings are high.
The Bottom Line?
Most people can still safely lift weights and do resistance training with high blood pressure, assuming their blood pressure is well-controlled and they don’t have other medical problems. To be safe, talk to your doctor first.
References:
Journal of the American College of Cardiology. 2006;48:588.
Journal of Hypertension. 2005;23:251.
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