For many years the health authorities recommended long duration aerobic exercises (walking, running, biking, swimming) as the best form of exercise to lower blood pressure, while resistance training was considered secondary. Well, not anymore.
For example, a meta-analysis published in the Journal of the American Heart Association in 2016 (PMID: 27680663), in which the researchers assessed more than 60 studies, concluded that resistance training is equal or superior to aerobic training to reduce blood pressure in people with hypertension.
In 2019, even the American College of Sports Medicine changed their guidelines for exercises for hypertensive people (PMID: 31095088), classifying strength training and cardio as equally effective. The guidelines now say:
Aerobic AND/OR Resistance training
On most or preferrable all days of the week
Don’t let this frequency of physical activity scare you. This is a conservative recommendation. Many of the studies assessed people who lifted 3-4x/wk, and they obtained similar results. Also, the majority of the studies used moderate exercise, not vigorous. So you don’t even need to train too hard to obtain the benefits. Consistency seems to be more important than intensity.
In conclusion, if you love to lift weights, and let’s say, don’t love cardio as much, this is great news. Keep lifting weights, adherence is the key. Strength work may be all you need to keep your blood pressure under control.
Willian Alba
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