Lifting weights will raise blood pressure, but there are exercises in particular that will really put your blood pressure through the roof.
Normal blood pressure is under 140/90. It’s not surprising that a very fit person with a clean diet has a resting blood pressure of around 100/60.
Any kind of resistance training will raise your blood pressure. Blood pressure can soar to 345/245 during very heavy lifts.
This was observed in a study (Journal of Hypertension Supplement, 1989).
The highest blood pressure increases during this study were caused by squats. Single-arm curls caused the lowest rises.
The report’s abstract does not list all the exercises that were monitored.
So I wonder if the deadlift and rack pull were part of this study, because these moves allow you to lift a lot more weight than does the squat.
But this post isn’t about ranking weightlifting exercises in order of which raises blood pressure the most.
It’s about simply providing a list of the biggest BP raisers.
These would be the exercises in which the most amount of weight can be moved:
• Back squat
• Front squat
• Rack pull
• Olympic style lifts (e.g., clean & jerk)
• Bench press and leg press
Additional factors influence a rise in blood pressure:
• Length of static holds
• Length of the set (e.g., 3 RM vs. 6 RM).
Baseline blood pressure influences how high BP gets when doing any lifting moves.
So if your baseline tends to be 90-something over 55 to 60, then when you deadlift a one RM, it won’t skyrocket as high as it would if your baseline were in the 120/70 range.
Make sure you get that: The BP will jump AS MUCH during a super heavy lift – whether your baseline is very low or average, but the final number won’t be as high if your baseline is very low.
In short, what gets tacked on during the lift is the same, but if it’s getting tacked onto a lower baseline BP, then the final number won’t be as high as it would if your baseline were higher.
When I was a personal trainer, I had to explain this a few times to more than one client. So I just wanted to make sure you got it.
Never hold your breath when lifting. Exhale on the lift and inhale on the release.
Though blood pressure will spike dramatically during heavy lifts, the long-term effect of weightlifting is a lower baseline BP.