Strength training is considered an important part of the overall workout as it is known to increase your muscle mass. Moreover, recent studies have shown that strength training also improves your blood pressure, thereby reducing the risk of developing cardiovascular diseases. In this article, we are going to highlight the various benefits of strength training and the reasons why it is considered to be effective.

How Does High Blood Pressure Affect Your Health?

Cardiovascular diseases such as arterial hypertension (high blood pressure or high BP) are one of the leading causes of death in the world. High BP can be triggered by several factors including physical inactivity, high consumption of sodium-rich foods, excessive alcohol intake and tobacco consumption. It is also caused by several physiological mechanisms such as increased inflammation in the blood vessels and increased activity of the sympathetic nervous system. High BP results in:

• Low aerobic capacity and physical weakness.
• Increased risk of developing cardiovascular diseases. 
• Lack of muscular strength.
• Frequent musculoskeletal problems including neck and back pain.

The New Study

A recent study investigated the effect of strength training on people suffering from high blood pressure. It tried to assess the effectiveness of the training compared to other forms of exercise, no exercise and usual care. 

This review evaluated the various effects of strength training in adults with hypertension for 8 weeks or more. After a thorough analysis, it was seen that the mean values of both systolic blood pressure and diastolic blood pressure (upper and lower numbers of blood pressure) decreased quite significantly after strength training. Hence, it was concluded that this form of training can be used as a non-drug treatment to manage arterial hypertension.

How Is Strength Training Effective In Managing Blood Pressure?

Benefits of strength training in managing high BP include:

1. Strength training helps in increasing the production of nitric oxide, which helps in improved contraction and dilation of the blood vessels. 

2. Strength training activities such as isotonic exercises and muscle work training promote increased heart rate, improved blood vessel size and blood flow. It also improves the body’s ability to uptake energy and regulate temperature. 

3. Long-term strength or physical training ensures improved heart health and a higher blood oxygen volume. 

The research clearly shows that strength training has therapeutic potential against high blood pressure. However, no conclusions can be drawn regarding a fixed result since it is likely to vary among people. Moreover, the quality of response to the physical training depends on the intensity, duration and frequency of the exercises. If you have any doubts, 

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Medically reviewed by Dr Sonia Bhatt.