Strength training is a favorite workout style for AFAC gym members aiming to increase muscle mass and enhance their strength.

But did you know that it can have a positive impact on your blood pressure, too? Engaging in strength training exercises not only offers full-body benefits, but it can also contribute to improved blood pressure readings over time.

In this blog, we’ll delve into the relationship between strength training and blood pressure and discuss how incorporating strength training into your routine at AFAC’s gym in Thornton, Colorado can help you regain control over high blood pressure readings.

But Wait – Doesn’t Strength Training at the Gym Actually Increase Blood Pressure?

While we all know that exercise promotes overall health, it’s interesting to note that strength training causes a temporary increase in blood pressure levels during workouts. Due to this phenomenon, many people who take medication for high blood pressure have avoided strength training.

But if you have well-controlled blood pressure, are otherwise healthy, and have clearance from your physician, most types of strength training are considered not only safe, but also beneficial for your overall health.

As a matter of fact, multiple studies have shown that regular strength training can lower average resting blood pressure values.

Recent Study Links Strength Training at the Gym to Lowered Blood Pressure

According to a study published in Scientific Reports in January 2023, engaging in strength training two to three times per week has been identified as a viable treatment for chronic high blood pressure (also known as arterial hypertension or hypertension).

Researchers from the School of Technology and Sciences at São Paulo State University-UNESP in Brazil examined data from 14 studies involving 253 participants.

The average age of the study participants was slightly above 59 years old, and most of them were already using medication to manage their high blood pressure.

One significant finding from the study was that strength training had the potential to reduce hypertension across a wide range of age groups, with the most significant improvements observed among individuals aged 18 to 50.

The research team discovered that the most effective approach for the participants was engaging in strength training twice a week for a minimum of 8 weeks.

Furthermore, the study revealed that the effects of strength training on blood pressure may take a while to manifest. Positive changes in blood pressure were observed after approximately 20 strength training sessions, compared to approximately 10 sessions for aerobic exercises.

Interestingly, the team also observed that even after discontinuing strength training, participants’ blood pressure remained lower for up to 14 weeks. This suggests that strength training may have a sustained impact on blood pressure regulation.

Other Studies Have Found the Same Association

In an older study published in the Journal of the American Heart Association in February 2013, over 5,200 healthy adults were examined to investigate the effects of different exercise styles on resting blood pressure. The study revealed the following key findings.

Various exercise types reduced blood pressure readings

The study analyzed the impact of dynamic resistance, isometric resistance, endurance, and combined training exercises on blood pressure. Each exercise type, except for combined training, had a positive effect on systolic blood pressure (SBP) values, leading to reductions ranging from -1.8 mmHg to -10.9 mmHg. Participants also experienced significant reductions in diastolic blood pressure (DBP).

Participants with higher baseline blood pressure readings showed greater changes

Individuals with higher blood pressure at the beginning of the study experienced more substantial improvements in SBP and DBP values compared to other participants. Different exercise types yielded varying benefits based on participants’ initial blood pressure levels. The results for each group are shown below.

• Patients diagnosed with hypertension before the study achieved an average blood pressure reduction of -8.3 mmHg SBP / -5.2 mmHg DBP through regular endurance exercises.
• Pre-hypertensive patients saw the most significant changes in their blood pressure values when engaging in dynamic resistance training exercises (e.g., push-ups, pullups, bicep curls), with reductions of -4.0 mmHg SBP / -3.8 mmHg DBP.
• Patients with normal blood pressure levels prior to the study also experienced positive improvements through regular endurance exercise, with an average change of -0.75 mmHg SBP / -1.1 mmHg DBP.

These findings highlight the significant positive impact of regular exercise on cardiovascular health, particularly for individuals with chronic hypertension.

Isometric resistance training showed the highest potential for reducing systolic pressure

Among all the exercise types examined, isometric resistance training (exercises that involve contracting and holding specific muscle groups) exhibited the greatest potential for reducing SBP values. Incorporating isometric resistance exercises such as wall sits, planks, squats, glute bridges, and calf raises into a regular workout routine can lead to the greatest improvements in resting blood pressure values.

What Is High Blood Pressure?

At this point, it might be helpful to review what blood pressure is and what it means to have high blood pressure.

Blood pressure is a measure of the force exerted by the heart as it pumps blood throughout the body. It consists of two components:

• Systolic blood pressure (SBP) — Which reflects the force exerted on blood vessel walls when the heart contracts
• Diastolic blood pressure (DBP) — Which represents the force when the heart is at rest

Blood pressure constantly increases and decreases throughout the day to accommodate our metabolic needs. It’s common and normal for blood pressure readings to vary slightly every time you take them.

That said, there are set guidelines on what blood pressure readings are considered “normal” and which ones should be more closely monitored, or even treated, by a doctor.

Here the values used to classify the different stages of blood pressure:

• Low blood pressure — Systolic <90 mmHg / Diastolic <60 mmHg
• Normal blood pressure — Systolic <120 mmHg / Diastolic <80 mmHg
• Elevated blood pressure — Systolic 120-129 mmHg / Diastolic <80 mmHg
• High blood pressure — Systolic >130 mmHg / Diastolic >80 mmHg

It’s worth noting that minor deviations from these ranges are generally not a cause for worry. However, consistent or significant variations from these values are worth a visit to your doctor.

Regular monitoring of blood pressure is crucial for maintaining optimal health and identifying any potential issues early on.

Why Is High Blood Pressure Dangerous?

Maintaining blood pressure within a healthy range is vital. When blood pressure becomes too high, it can lead to serious complications such as stroke, heart attack, aneurisms, coronary artery disease, and kidney failure.

Another reason why high blood pressure is dangerous is because it has no obvious symptoms. Many people suffering from high blood pressure don’t even realize it until it’s wreaked havoc on their bodies. That’s why high blood pressure is called a “silent killer.”

How Is High Blood Pressure Treated?

Managing high blood pressure typically involves a combination of lifestyle modifications and medications. Lifestyle changes may include:

• Exercising regularly
• Losing weight and reducing belly fat
• Eating a healthy diet
• Reducing salt consumption
• Limiting alcohol
• Quitting smoking
• Getting a good night’s sleep
• Reducing stress
• Monitoring blood pressure at home
• Getting regular checkups

Individuals with high blood pressure should speak with their healthcare providers to devise personalized treatment plans that address their specific needs and circumstances.

The Links Between Exercising at the Gym and Blood Pressure

Regular exercise is widely known and prescribed as a treatment for blood pressure. That’s because engaging in regular physical activity can lead to a reduction of approximately 5 to 8 mm Hg in blood pressure levels.

Consistency is key, as continued exercise is necessary to prevent blood pressure from rising again. As a general guideline, aim for at least 30 minutes of moderate physical activity each day, but make sure to consult with your healthcare provider for guidance on developing an exercise program that’s tailored to your needs and health condition.

In addition to lowering high blood pressure, exercise plays a vital role in preventing elevated blood pressure from progressing into hypertension. For individuals already diagnosed with hypertension, regular physical activity can help bring blood pressure down to safer levels.

There are various types of aerobic exercises that can contribute to blood pressure reduction, such as walking, jogging, cycling, swimming, or dancing. Another option is high-intensity interval training (HIIT), which involves alternating short bursts of intense activity with periods of lighter activity.

As evidenced by studies, strength training is also beneficial for reducing blood pressure. It is recommended to incorporate strength training exercises into your routine at least two days a week.

Strength training, also known as resistance training, involves engaging your muscles in opposition to an external force. You can perform strength training using your body’s weight alone or with the aid of equipment like elastic bands, dumbbells, kettlebells, barbells, or specialized machines.

There are two main types of muscle-building exercises: dynamic and isometric. Dynamic exercises involve moving your muscles and joints, such as performing a biceps curl or a squat. These exercises require a range of motion and often engage multiple muscle groups. On the other hand, isometric exercises involve holding a static position against an immovable object, such as pressing against a wall or maintaining a plank position. Isometric exercises focus on muscle contraction without joint movement, providing a different form of muscle stimulation.

Both dynamic and isometric exercises have their unique benefits and can be incorporated into a comprehensive strength training routine.

During exercise, regardless of the type (aerobic, strength training, stretching, or balance exercises), both your blood pressure and heart rate increase to meet the increased demand for oxygen by your muscles. While some research suggests that isometric exercise may temporarily elevate blood pressure more than dynamic exercise, the evidence is not conclusive. However, consistent strength training — similar to regular aerobic or endurance exercise — has been shown to lower blood pressure.

Beginners can start with exercise bands or light hand weights, while more experienced individuals can use weight machines and heavier free weights. It’s important to choose a weight that challenges you, but you can still manage safely. As a general guideline, begin with a single set of 8-12 repetitions (reps) and gradually increase to 3 or more sets over time. Allow yourself at least one minute of rest between each set.

If you have high blood pressure, especially if it’s not controlled, be cautious with movements involving lifting heavy weights, whether it’s at the gym or when handling heavy objects. The sudden and intense effort required can cause a spike in blood pressure, especially if you hold your breath during the exertion. During strength training exercises, remember to exhale as you lift, push, or pull, and inhale as you release. Counting out loud while lifting and releasing can help you maintain a consistent breathing pattern.

Make sure to stop exercising if you feel fait, dizzy, short of breath, or experience pain.

Battling High Blood Pressure at AFAC Gym

Incorporating strength training into your gym routine is relatively simple, and consistency is key. Once you have medical clearance, a recommended approach to start with is engaging in moderate to vigorous workouts, most days a week, as an initial strategy to lower blood pressure.

There are various examples of strength training and cardiovascular exercises to choose from, including lifting weights, climbing stairs, spinning, dancing, Nordic walking, and performing push-ups, sit-ups, lunges, and squats.

With consistent effort, experts say you can expect to see the effects of lowered blood pressure within approximately 8 weeks. However, it’s important to note that sustained strength training will yield greater benefits in the long run. Begin at a comfortable pace and gradually increase the intensity and duration of your workouts in order to build stamina and endurance.

It is crucial to recognize that the implementation of a strength training program can vary for each person. Seeking guidance from healthcare professionals and personal trainers is highly recommended to ensure the safe and effective incorporation of strength training into your routine. Consulting with doctors and other experts will help you develop a personalized strength training program that suits your specific needs and minimizes the risk of injury. Their expertise will provide valuable insights on proper form, technique, and progression to help you achieve optimal results while prioritizing your safety.

AFAC gym has an experienced team of personal trainers on our staff who can assist you with designing a program that can help keep your blood pressure at healthy levels.

As the best gym in Thornton, Colorado, AFAC’s huge selection of strength training and cardio equipment will provide everything you need for your heart-healthy workouts. In addition, AFAC gym has a full schedule of group classes that can teach you fun, creative ways to maintain a healthy blood pressure. These are some of the many ways that AFAC gym is committed to supporting the health and wellbeing of our members and ensuring they see the results they’re working toward.

If you’re not a member of AFAC gym but would like more information, please stop by and speak to our team. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.