Strength training and blood pressure

by **Daryl** » Mon Mar 31, 2008 11:24 pm

I’ve been wondering how much stronglifts as a strength training programme has attributed to a reduction in my blood pressure (BP). From what I’ve read it appears studies on the effect of strength training on resting BP seem to be mixed. I was wondering if anyone has had a similar experience or has some knowledge of this (i.e strength training as oppossed to cardio focussed fitness etc)
My story - sometime last year I found out I had fairly high blood pressure and started on some medication – my guess is partly genetic but a big part was lifestyle. I had been exercising using various bodypart-3x8to12-type training splits since early 2006 and some sporadic cardio with little effect on my BP. I had a check up just before I started the 5x5 programme and BP was still high. My doctor was initially a little worried when I described the 5x5 programme (i.e. heavy weights) but I convinced him to give me some tips and signs to watch for. After about 6 weeks or so on stronglifts my BP has come down to a more respectable level. The problem in what to attribute to strength training versus my previous gym work centres about other changes - i.e improved my diet (though not radically, although no fast food), I’m drinking less coffee (from 6 cups a day to the occasional a week), drinking less alcohol (less but not a huge reduction - and more wine and less beer) and have a less stressful/enjoyable job. I realise all of these are likely to have had an effect but I was wondering if there are any thoughts or experiences of others out there around the issue of high BP and strength training – both it’s effect and any dangers (for e.g. Dr told me to be careful holding a breath during a heavy lift as it can spike BP quite dramatically). Thanks.

by **Matt D** » Tue Apr 01, 2008 1:41 am

I would think the BP could go up or down, depending. I think the stronglifts 5x5 program is obviously a total body workout, relatively brief, and if the weights are manageable, you can do the sequence with some cardiovascular type effect (i.e. aerobically). Also, it's not just one thing as you mentioned in your post --everything you mentioned would contribute to better health and better BP. Most important thing I would think is to monitor the BP as you are, either at home with self take device, or fairly frequent DR office visits. And if you are taking BP medicine, congrats on continuing your treatment. You could check your resting heart rate (1st thing in morning, before you even get out of bed). If it is nice and low like 50's or low 60's, thats good. If your med is a beta blocker, that would slow the HR.

by **migm** » Tue Apr 01, 2008 2:19 am

There have been many studies on hypertension. One, a meta-analysis of many studies, examined adult humans (both hypertensive and non-hypertensive individuals) that performed only weight-lifting vs a randomized control. The studies went on for 4 weeks time and resulted in 2% systolic and 4% diastolic pressures reduction. Hope that helps!

by **Daryl** » Tue Apr 01, 2008 11:09 pm

@ Matt D - cheers mate. I think you're right it is a combination of things but it does feel if the training has helped. Although, it could just be the type of programme that it is has given me the motivation to be healthier becasue that makes me feel better when lifting - which in turn means heavier weights. I'll have to look into a home BP monitor - have a heart rate monitor somewhere that I haven't really used, will have to dig this out. Take medication regularly, teh doctor is still tweaking the right prescription so I'm having reqular check ups - have heart disease in the family from both sides so I'm starting to take this more seriously. Thanks again.
@migm - that's quite interesting. I haven't done a lot of cardio while on the 5x5 programme so it's been mainly weight-lifting. Thanks for that.