Can strength training lower blood pressure

Regular strength training that complies with regulations can indeed assist in lowering blood pressure, but it is definitely not applicable to all situations, and you cannot directly stop antihypertensive drugs and rely solely on training.

I met a 42-year-old middle-level man in a private company a while ago. He had mild hypertension for two years and insisted on walking five kilometers a day. However, his blood pressure kept fluctuating around 145/95 and could not drop to the normal line. Later, he went to the cardiology department for a review. The doctor suggested that he add low-intensity strength training twice a week. Instead of using weights, he could use 2kg dumbbells to do chest presses and seated rowing. He should do about 15 times in each group and stop when he gets a little tired. Don't hold your breath when exerting force. Exhale hard and inhale to relax. He persisted faithfully for three months. His resting blood pressure was measured last week and has stabilized at 135/85. Even the dose of antihypertensive drugs was reduced by half. In the current WHO exercise guidelines for high blood pressure, low- to moderate-intensity resistance training has long been included in the recommended program. The average reduction in resting blood pressure brought about by this type of training is 4-8mmHg. Regardless of the low value, it can already reduce the risk of related cardiovascular and cerebrovascular diseases by more than 10%. The effect is actually quite impressive.

However, regarding the impact of strength training on blood pressure, there were indeed completely opposite opinions in the industry in the past few years. Many doctors would directly advise patients with high blood pressure not to engage in strength training. In fact, it is not unreasonable. If you don't do any homework, just follow the young people and try your best to do heavy deadlifts and weight-bearing squats, and your face will turn red when you exert force. At that moment, your blood pressure may rush to 200mmHg. People with poor blood vessel elasticity are really prone to danger. No wonder there is a saying that "strength training raises blood pressure." Both conclusions are actually valid. The core difference is whether the training method is correct.

Last week, a 50-year-old uncle came to me to ask. He said that he saw others saying that strength training can lower blood pressure, so he followed the young man in the gym to practice barbell bench press. When pressing weights, he felt dizzy for almost half an hour after the practice. He went to the hospital to check that the blood pressure was too high and almost caused cerebrovascular problems. His own blood pressure was usually 150/100. He practiced blindly without asking the doctor in advance, but something went wrong.

In fact, for people with first-level hypertension and no damage to target organs such as the heart, brain, and kidneys, as long as they find a professional to adjust the exercise plan, don't be greedy or hold your breath, strength training twice a week can help improve the elasticity of blood vessels, just like slowly doing a relaxing massage on hard blood vessels. Over time, the elasticity of the blood vessels will return, and the blood pressure will naturally stabilize. But if your blood pressure has reached the level 3 hypertension range of 180/110, or you already have complications such as aortic dissection or coronary heart disease, don’t worry about lowering your blood pressure through strength training. First, follow your doctor’s instructions and take medicine to control your blood pressure. After your blood pressure stabilizes, you can see a doctor to evaluate whether you can increase exercise. Don’t make fun of your body.