High Blood Pressure
Hypertension (Stage 1–2)
People with BP consistently above 130/80 mmHg
Training Protocol
Both resistance AND aerobic training lower BP. ACSM recommends: moderate-intensity cardio 5–7 days/week (30 min) + resistance training 2–3 days/week. Avoid Valsalva (breath-holding) during heavy lifts. Isometric exercises (wall sits, planks) show strong BP-lowering effects.
Nutrition Strategy
DASH-style eating: high potassium (banana, spinach, sweet potato), low sodium (<2300mg/day), high fibre, moderate protein. Limit alcohol. Beetroot juice (nitrates) has evidence for acute BP reduction.
What To Avoid
Maximal effort lifts with breath-holding, excessive caffeine pre-workout, ignoring medication compliance.
Recommended Program
Based on this condition, the best-fit program from FitnessByMaddy is: 40+ Strong. See all programs →
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