Research
Adherence
Isometric resistance training (e.g., handgrip) produces greater systolic blood pressure reductions (up to 8 mm Hg) than aerobic or dynamic resistance training.
Incorporate isometric exercises, such as handgrip training, into your routine. Perform 3 sessions per week, holding 30-40% of your maximum grip strength for 2 minutes with 1-minute rests, repeated 4 times. This specific type of exercise can lower blood pressure more effectively than aerobic or dynamic resistance training alone.
GoodSupportsHIGH confidence
isometric training by 8/4 mm Hg... Randomized controlled trials show reductions of approximately 3.5/2.5 mm Hg with aerobic exercise and 10.9/6.2 mm Hg with isometric exercise.
Why this rating
Supported by RCTs and guidelines, but less universally prescribed than aerobic exercise.
Source
Lifestyle interventions for hypertension management in primary care: a narrative review
Byoungduck Han et al. · The Ewha Medical Journal · 2025
narrative_reviewCited 2×
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