Mixed
Medium-term (7-23 weeks) and long-term (≥24 weeks) resistance exercise training significantly reduces systolic and diastolic blood pressure in adults, with greater magnitude of benefit observed in older adults and those with elevated cardiometabolic risk.
To lower blood pressure, engage in resistance training 2-3 times per week for at least 7 weeks. You do not need expensive equipment; bodyweight, bands, or machines all work. If you are older or have high blood pressure, the benefits are even more pronounced, making it a highly effective non-pharmacological strategy.
Medium-term and long-term RET reduced systolic blood pressure (−4.02 (95% CI −5.92 to −2.11) mm Hg, p<0.0001 and −5.08 (−10.04 to –0.13) mm Hg, p=0.04, respectively) and diastolic blood pressure (−1.73 (−2.88 to –0.57) mm Hg, p=0.003 and −4.93 (−8.58 to –1.28) mm Hg, p=0.008, respectively) versus control.
Why this rating
The GRADE analysis rates the evidence as 'low' or 'very low' due to risk of bias, inconsistency (high heterogeneity), and publication bias.
Source
Effects of short-term, medium-term and long-term resistance exercise training on cardiometabolic health outcomes in adults: systematic review with meta-analysis
Ruth Ashton et al. · British Journal of Sports Medicine · 2018
DOI 10.1136/bjsports-2017-098970
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- Medium-term resistance exercise training (7-23 weeks) significantly reduces fasted insulin and insulin resistance (HOMA-IR) in adults, whereas short-term and long-term effects are less consistent or non-significant.Limited
- Resistance exercise training significantly improves aerobic capacity (VO2max) across short, medium, and long-term durations, with the largest absolute improvement seen in short-term interventions.Limited
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