A recent study indicates that performing static strength training exercises, such as planks or wall squats, even once a week can help reduce blood pressure. Researchers found that engaging in isometric exercise training—with holds of poses like squats—at least three times weekly may yield greater benefits, but lower frequencies still contribute to improvements.

The investigation was conducted by a team based at Canterbury Christ Church University in Kent, focusing on adults with normal or high normal blood pressure. The exercise protocol involved four sets of isometric wall squats, each separated by two minutes of seated rest. After an initial four weeks, participants experienced a measurable decline in their blood pressure. Over the full eight-week study, those who maintained exercise sessions three times per week demonstrated the most pronounced reductions. However, individuals who continued with only one or two weekly sessions also retained blood pressure improvements, according to findings published in the journal BMJ Open Sport & Exercise Medicine.

Isometric exercise training has previously been linked to lowering blood pressure, but this study adds clarity regarding the minimum effective frequency needed to achieve these benefits. Experts emphasized that even modest levels of training could be particularly advantageous for individuals who may find it challenging to commit to more intensive exercise routines.

Emily McGrath, representing the British Heart Foundation, highlighted the practical implications, noting that “even low levels of training can lead to significant health benefits.” The findings suggest that incorporating brief, static strength exercises into weekly routines could offer a simple and accessible strategy for managing blood pressure and supporting cardiovascular health.