October 1, 2026, 11:51 am | Read time: 5 minutes
Unhealthy blood pressure levels can have significant, long-term negative effects on the body. Cardiovascular diseases, arteriosclerosis, or organ damage are possible consequences. For healthy blood pressure, a balanced diet and sufficient exercise are important. But which type of training is most effective? A study from 2023 has found the answer. Surprisingly, within this form of training, a specific exercise has proven to be particularly effective.A recent study from 2026 also identified how long one should perform this exercise.
First things first: Any regular exercise is good for blood pressure. So, if you’re not interested in the specific training identified as the best for blood pressure in the British meta-analysis, you don’t have to force yourself. Those who already enjoy these exercises can look forward to an additional benefit from their workout. And for those looking to optimize their training for blood pressure, here are some valuable tips.
2023 Study: Effect of Various Exercise Interventions on Blood Pressure
To determine if there is a single best training method for healthy blood pressure, and if so, which one it is, researchers examined studies from 1990 to 2023. These studies investigated the effect of various exercise interventions on resting systolic and/or diastolic blood pressure. Included were studies where the training phase lasted two weeks or longer and that had appropriate control groups alongside the study groups. Blood pressure values were measured before and after the exercise intervention in a resting state. These criteria of the meta-analysis were met by 270 randomized, controlled studies with a total of 15,827 participants.1
Blood Pressure Values
Systolic Blood Pressure: The first value refers to the pressure in the vessels when the heart contracts.
Diastolic Blood Pressure: The second value indicates the pressure when the heart relaxes.
Also interesting: Researchers uncover a common misconception about blood pressure values
This Training Method Had the Best Effect on Blood Pressure
The result: Any form of training had a positive effect on blood pressure compared to the control groups that did not exercise. Significant reductions in systolic and diastolic blood pressure were observed after endurance training (such as jogging and cycling), dynamic strength training, strength-endurance training, HIIT, and isometric training. However, they differed in the extent of their impact. According to the meta-analysis, isometric training seems particularly recommended. It proved more effective than other training methods in lowering both systolic and diastolic blood pressure.
An isometric exercise was particularly effective in lowering the systolic value–namely the wall squat or wall sit. To lower the diastolic value, the 2023 analysis suggests running. The study also showed that in endurance training, a lower frequency of training tended to yield greater success than more frequent sessions. Also highly interesting: The positive effect of the wall sit on blood pressure was particularly pronounced in people with elevated baseline values, meaning those who already had high blood pressure at the start of the study. This suggests that isometric training can be used not only preventively but also therapeutically.
Also interesting: How long you should be able to hold the wall squat
What an Expert Recommends for the Duration of Wall Squats
Holding exercises like the wall squat may look easy, as they don’t require complicated movements. It’s simply about maintaining a position. However, those unpracticed in wall squats will soon realize that holding this position can become a significant challenge. Many perform the wall squat primarily because it can help shape a nice posterior. However, this is only achieved if you can hold it long enough. “The duration definitely matters. Anything over a minute would be advisable,” explained sports scientist Farsan Maheronnaghch in a previous FITBOOK article. In it, he also revealed how to gradually increase the exercise for maximum effectiveness.
The Best Training Method for Blood Pressure, According to Research
Isometric Training Significantly Lowers Blood Pressure
2026 Study: How Often to Train Wall Sits for Blood Pressure
A new study built on the knowledge that the wall sit, as an isometric exercise, promotes healthy blood pressure–and examined whether the frequency of the exercise is crucial.2
The study examined 100 adults with normal and high-normal blood pressure (pre-hypertension). All participants initially completed a four-week basic training with three sessions per week, after which they were divided into groups with different training frequencies for another four weeks: 3 times, 2 times, 1 time, or 0 times per week, as well as a control group without training.
The results show that the initial four-week training significantly lowered blood pressure in all active groups compared to the control group. In the subsequent maintenance phase, participants who continued training 1 to 2 times per week largely maintained the blood pressure reduction and slowed the rebound. However, the group with three sessions per week achieved the greatest blood pressure drop and comprehensive improvements in vascular and nerve function. Those who stopped training completely lost the positive effects within just four weeks.
Conclusion
Isometric training appears to be optimal for lowering blood pressure according to the studies–and not just in the short term. The wall sit is the most thoroughly researched exercise here, and incorporating it into your routine three times a week is recommended to maintain its successful effect on blood pressure in the long term.