Maybe. It depends how high your blood pressure is. You shouldn't lift weights if your blood pressure is uncontrolled and higher than 180/110 millimeters of mercury (mm Hg). If your blood pressure is higher than 160/100 mm Hg, check with your doctor before starting a weightlifting program to discuss any precautions or special considerations.
Weightlifting can cause a temporary increase in blood pressure. This increase can be dramatic, depending on how much weight you lift. But, weightlifting can also have long-term benefits to blood pressure that outweigh the risk of a temporary spike for most people.
Regular exercise, including moderate weightlifting, provides many health benefits, including helping to lower blood pressure in the long term.
If you have high blood pressure, talk to your doctor before starting any exercise program. Your doctor can help you develop an exercise program tailored to your needs and medical conditions.
If you have high blood pressure, here are some tips for getting started on a weightlifting program:
- Learn and use proper form when lifting to reduce the risk of injury.
- Don't hold your breath. Holding your breath during exertion can cause dangerous spikes in blood pressure. Instead, breathe easily and continuously during each lift.
- Lift lighter weights more times. Heavier weights require more strain, which can cause a greater increase in blood pressure. You can challenge your muscles with lighter weights by increasing the number of repetitions you lift.
- Alternate between upper and lower body exercises to let your muscles rest during exercise.
Jan. 26, 2019
- Exercise training for blood pressure: A systematic review and meta-analysis. Journal of the American Heart Association. 2013;2:e004473.
- Getting active to control high blood pressure. American Heart Association. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/MakeChangesThatMatter/Getting-Active-to-Control-High-Blood-Pressure_UCM_301882_Article.jsp#.WXo2ndjrvcs. Accessed July 27, 2017.
- Otsuki T, et al. Habitual exercise decreases systolic blood pressure during low-intensity resistance exercise in healthy middle-aged and older individuals. American Journal of Physiology. Heart and Circulatory Physiology. 2016;311:H1024.
- Carlson DJ, et al. Isometric exercise training for blood pressure management: A systematic review and meta-analysis. Mayo Clinic Proceedings. 2014;89:327.
- Cornelissen VA, et al. Impact of resistance training on blood pressure and other cardiovascular risk factors: A meta-analysis of randomized, controlled trials. Hypertension. 2011;58:950.
- Williams MA, et al. Resistance exercise in individuals with and without cardiovascular disease: 2007 Update. Circulation. 2007;116:572.
- Carlson DJ, et al. The efficacy of isometric resistance training utilizing handgrip exercise for blood pressure management: A randomized trial. Medicine. 2016;95:e5791.