Heavy Lifting Can Significantly Spike Blood Pressure, Warns Top Neurologist; Are You At Risk?

Lifting heavy weights and strength training are often considered the best ways to build strength and muscles. According to experts, it is done using heavy resistance and helps increase your metabolism and improve bone density as well. However, a shocking warning has come from top neurologist Dr Sudhir Kumar, who says the activity can significantly raise your blood pressure levels – even surpassing 300 mmHg. According to Dr Kumar, techniques like the Valsalva maneuver can be extremely dangerous, even though the spike is temporary. However, the effects of the surge can have different consequences for different people. “Controlled studies with experienced bodybuilders have documented average peak systolic pressures of 320 mmHg during double-leg

press exercises, with individual readings reaching up to 370–480 mmHg in rare cases,” he wrote on X.

How does weight-lifting spike blood pressure?

Blood pressure is the force of the blood that moves through your blood vessels. High blood pressure - also known as hypertension- happens when that force is greater than it should be. When you lift heavy weights, your heart begins to beat faster to circulate blood throughout your body and supply more oxygen to working muscles. That increase in heart rate does not always result in a rise in blood pressure. But it is common for blood pressure to increase with the increasing intensity of physical activity. This applies to both aerobic exercises like running or swimming, and higher repetition strength training like muscle-building activities such as weightlifting or push-ups. Dr Kumar said that a temporary rise is usually not harmful but can lead to a positive outcome. “In a healthy person, with normal heart functions, this transient rise in BP does not lead to any adverse health issues. BP returns to normal levels soon after the exercise is over,” he wrote. In many people, blood pressure drops after exercise, dipping below their usual resting blood pressure - known as post-exercise hypotension, and it can last for several hours after a single bout of exercise.

How does the Valsalva maneuver cause high blood pressure?

The Valsalva maneuver leads to high blood pressure – as a temporary, four-phase effect - initially, a brief spike occurs, followed by a drop, then a rise above the starting point before returning to normal. This is a normal physiological response to straining and is a key component of how the maneuver is used to treat certain heart arrhythmias. However, the maneuver can cause serious side effects like severe hypertension in individuals with pre-existing heart conditions.

Ways to lift weights safely

A few ways you can safely do weight lifting without being bothered about your blood pressure imbalance include:

Focus on your breath

Always make sure to exhale as you lift, push, or pull, and inhale as you lower the weight. You can count out loud to help you remember.

Avoid extreme weights

Only choose to lift weights that allow you to complete 8-15 repetitions with proper form. The goal is to avoid the need for maximum effort on every set.

Warm up and cool down

Always perform a warm-up to gradually increase your heart rate and a cool-down to gradually decrease it whenever you are lifting weights or doing any other kind of workout.

Consult a doctor

For those who have high blood pressure – make sure to consult your doctor before starting or continuing a weightlifting programme, as they can provide personalized guidance and help you determine a safe intensity level.