Raised Blood Pressure and Bodybuilding

Weight Lifting and Hypertension

It might seem counterintuitive that something as beneficial as weight lifting could make any health conditions worse. But if you have high blood pressure, you may want to talk with your doctor before you increase the intensity of your workouts. Because when it comes to weight lifting and hypertension, there are some things you need to be aware of.

According to Mayo Clinic, if you have uncontrolled blood pressure that is higher than 180/110 millimeters of mercury (mm Hg), you shouldn’t lift weights. That’s because resistance training can cause a temporary increase in blood pressure. And depending on how much weight you lift, this increase can be dramatic enough to cause a dangerous spike in your blood pressure.

The American Heart Association designates five categories of blood pressure.

• Normal blood pressure is anything below 120/80 mm Hg.
• Elevated blood pressure is a reading of 120 to 129/80 to 89 mm Hg.
• Stage 1 high blood pressure is a reading of 130 to 139/80 to 89 mm Hg.
• Stage 2 high blood pressure is a reading greater than 140/90 mm Hg.
• Hypertensive crisis is anything higher than 180/120 mm Hg.

Based on these guidelines and recommendations, anyone with stage 2 high blood pressure and anyone in the hypertensive crisis category should talk to their doctor about resistance training guidelines and hypertension before heading to the weight room.

Resistance Training Guidelines for Hypertension

There’s no denying that exercise is good for your heart. It also helps prevent and manage certain health conditions, such as high blood pressure, metabolic syndrome, depression, and type 2 diabetes.

While a reduction in blood pressure — and, consequently, reduced risk of cardiovascular disease — is excellent news, you may still have concerns about bodybuilding and blood pressure.

Fortunately, you can take certain steps to maximize the health benefits of exercise and keep your blood pressure in a safe range:

• In addition to designing a routine that is tailored to your needs, you should always perform exercises with proper form. If your form is compromised, you risk injury, and consequently, you may notice a rise in your blood pressure.
• Along these same lines, Mayo Clinic suggests lifting lighter weights. While this may be opposite of what a bodybuilding program recommends, heavier weights require more strain, which may cause a spike in your blood pressure.
• And finally, when performing a move, take extra care not to hold your breath. During intense physical activity, a normal reaction to deal with the exertion is to hold your breath. Unfortunately, this can cause dangerous spikes in blood pressure.