Strength Training Shown to Lower Blood Pressure

by Rodney Corn

 

High blood pressure, or hypertension, is the most common and costly cardiovascular disease even though it is modifiable and can be lowered. Much of the previous research on exercise and hypertension has focused on aerobic exercise showing favourable results. Unfortunately, as a result, many people tend to shy away from strength training.

Many researchers are looking into the effects strength training has on hypertension. A fairly recent, and high-quality study has shown that in people with hypertension, pre-hypertension, and those with normal blood pressure, strength training is at least as good aerobic training for reducing blood pressure.

Some interesting points from the research showed that:

• People with hypertension get the greatest reduction in blood pressure numbers.
• Hispanic/Latino and Asian people with hypertension may get 2x the reduction that aerobic exercise provides.
• Blood pressure reductions were greatest in participants that were not taking blood pressure medication compared to those that were. (this finding must be taken with caution and is not a suggestion to stop any medications)
• Strength training 3 day/wk at 60– 65% 1RM for 3 sets x 10-12 reps using 8 exercises significantly reduced resting blood pressure. Larger reductions were seen with more than 3 days/wk and more than 8 exercises.