Blood pressure can cross 300 mmHg. A warning about a common gym exercise from CMC Vellore-trained neurologist

Many fitness enthusiasts believe that consistent weight training shields them from chronic ailments like hypertension or diabetes. However, neurologist Dr. Sudhir Kumar, a CMC Vellore-trained physician, recently cautioned against this assumption in a post on X (formerly Twitter). He explained that during intense weightlifting sessions, blood pressure can temporarily spike to alarming levels—sometimes exceeding 300 mmHg. This surge is particularly common when lifters hold their breath or strain excessively, a technique known as the Valsalva maneuver.

Research involving experienced bodybuilders has confirmed that systolic pressure can average around 320 mmHg during double-leg press exercises, and in some extreme cases, readings have been documented as high as 370–480 mmHg. Although these elevations occur briefly, they demonstrate the immense cardiovascular stress heavy lifting can place on the body.

Dr. Kumar further noted that for individuals with healthy hearts, this spike is transient and typically harmless, as blood pressure levels return to normal once the exercise session concludes. Nonetheless, he emphasized that those with underlying cardiac or vascular conditions should approach heavy resistance training with caution and always consult a physician before engaging in maximal lifts.

Did you know that BP can increase to >300 mmHg (though for a short time) during maximal weight lifting?

✅Yes, systolic blood pressure can rise to extremely high levels, sometimes beyond 300 mmHg, during maximal weight lifting, especially when techniques like the Valsalva… pic.twitter.com/RhHbUxCDtp

— Dr Sudhir Kumar MD DM (@hyderabaddoctor) October 12, 2025

The Role of Exercise in Managing Blood Pressure

While overexertion during weight training can trigger a temporary rise in blood pressure, regular moderate exercise remains one of the most effective ways to control hypertension naturally. According to an article by Honor Health, incorporating the following physical activities into daily life can significantly improve cardiovascular health and help maintain optimal blood pressure levels.

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Brisk or Moderate Walking

Walking briskly for 10 minutes, three times a day, can be remarkably beneficial. This simple habit helps reduce stiffness in blood vessels, allowing smoother blood flow. Studies have shown that dividing workouts into multiple shorter sessions throughout the day—such as three 10-minute walks instead of a single 30-minute one—can be even more effective in preventing future blood pressure spikes.

Biking or Stationary Cycling

Cycling for 30 minutes a day or breaking it into three 10-minute intervals works much like walking. It enhances heart efficiency, strengthens leg muscles, and promotes better oxygen circulation, helping to stabilize blood pressure throughout the day.

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Hiking

Activities like climbing hills or trekking along steep paths engage large muscle groups and improve overall fitness. According to Honor Health, regular hiking can lower systolic blood pressure by up to 10 points, making it an excellent outdoor exercise for cardiovascular wellness.

Desk Treadmilling or Pedal Pushing

For those with sedentary jobs, integrating light physical activity into work hours can yield major benefits. Studies cited by Honor Health revealed that walking slowly on a desk treadmill or pedaling a stationary bike under the desk for 10 minutes every hour can substantially improve blood pressure readings.

Swimming

Swimming has been identified as especially beneficial for adults over 60. In a 12-week clinical study, older participants who gradually built up to 45 minutes of continuous swimming reduced their systolic blood pressure by an average of nine points. This low-impact workout not only enhances endurance but also strengthens the heart without straining the joints.

Recognizing the Signs of High Blood Pressure

As highlighted by the Mayo Clinic, high blood pressure often goes unnoticed, as most individuals do not experience symptoms even when readings are dangerously elevated. However, in some cases, subtle signs may include persistent headaches, shortness of breath, or nosebleeds. Because hypertension can develop silently over years, regular monitoring and lifestyle adjustments remain the best defense.