The effects of weightlifting on blood pressure are various. Weightlifting can both negatively and positively affect your blood pressure, depending on the type and intensity of the weightlifting. Individuals with high blood pressure or who are pre-hypertensive should not do high-intensity weightlifting, but do not need to avoid weightlifting altogether.
Short-Term Effect
Weightlifting can temporarily raise your blood pressure, depending on the amount of weight lifted, the intensity of the exercise and the muscle groups involved in the movement. This rise in blood pressure is usually associated with intense isometric actions used in extreme, heavy lifting or when doing powerlifting exercises such as bench press, squats, deadlifts, cleans and presses. Individuals who have high blood pressure should not participate in this form of weightlifting.
Valsalva Maneuver
The Valsalva maneuver is a common technique used in weightlifting and powerlifting resulting in intense spikes in blood pressure, which can exceed 480/350 mmHG, according the Jack H. Wilmore and David L. Costill, authors of the "Physiology of Sport and Exercise." The maneuver occurs when the person tries to exhale while the mouth, nose and glottis -- the opening between the vocal cords -- are all closed, causing an severe increase in intrathoracic pressure to the point to which it can restrict blood flow to and from the heart. This can result in loss of consciousness or stroke.
Long-Term Effect
Daily moderate-intensity exercise and physical activity are necessary for individuals who are already healthy, as well as those with high blood pressure. Regular exercise, including moderate weightlifting, provides many health benefits, including helping to lower blood pressure in the long term, according to the Mayo Clinic's Dr. Sheldon G. Sheps.
Tips on Controlling Blood Pressure
Not all forms of weightlifting will result in high spikes in blood pressure. More dynamic forms of resistance training, such as circuit training, that involve moderate resistance and high repetitions with short rest periods are associated with reductions in blood pressure, according to Len Kravitz, Ph.D., a researcher and program coordinator of exercise science at the University of New Mexico. Use lighter weights with high repetitions and never hold your breath when executing the movements, especially if you have high blood pressure.
References
- Mayo Clinic: High Blood Pressure
- "Physiology of Sport and Exercise;" Jack H. Wilmore & David L. Costill; 2004
- University of New Mexico: Resistance Training: Adaptations and Health Implications
