Weight training and high blood pressure

Weight training can cause a temporary increase in blood pressure during exercise. 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. And it can improve other aspects of cardiovascular health that can help to reduce overall cardiovascular risk. The Department of Health and Human Services recommends incorporating strength training exercises of all the major muscle groups into a fitness routine at least two times a week.

If you have high blood pressure and you'd like to include weight training in your fitness program, remember:

• Learn and use proper form. Using proper form and technique when weight training reduces 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 exercise.
• 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 do.
• Listen to your body. Stop your activity right away if you become severely out of breath or dizzy, or if you experience chest pain or pressure.

If you have high blood pressure, get your doctor's OK before adding weight training exercises to your fitness routine.