A leg massage after heavy lifting lowered diastolic pressure at 20 minutes
In short
Thirteen resistance-trained women without hypertension did squat, bench press, leg press and lat pulldown for 4 sets at 80% of 1RM to failure, then received a manual massage or lower-leg pneumatic compression. Systolic pressure did not change significantly in any condition, and diastolic pressure fell significantly only at 20 minutes after massage. Effect sizes pointed toward massage helping post-exercise blood pressure drop, but the evidence is still thin.
A short massage after heavy lifting nudged blood pressure lower, but the only statistically confirmed change was diastolic pressure 20 minutes after the massage. The study by de Oliveira and colleagues appears in the Journal of Strength and Conditioning Research.
How were the workout and recovery set up?
- Participants: 13 recreationally resistance-trained women without hypertension, each completing all three conditions 72 hours apart.
- Workout: back squat, bench press, leg press and lat pulldown, 4 sets each at 80% of 1RM to concentric failure.
- Massage: 120 seconds each on the quadriceps, hamstrings, lateral thigh, lower-back multifidus and calf, on one side.
- Pneumatic compression: 80 mmHg on the lower limbs, moving from feet upward, for 20 minutes.
- Comparison: sitting quietly with no exercise. Blood pressure was taken before and every 10 minutes for 60 minutes after.
How much does massage lower blood pressure?
Systolic pressure showed no significant change from baseline in any condition. Diastolic pressure fell significantly only at the 20-minute mark after lifting plus massage (effect size 0.35). Without reaching significance, both massage and compression showed moderate-to-large effect sizes for lower systolic pressure, and massage did the same for diastolic. The authors suggest massage as a non-drug add-on when lowering blood pressure after exercise matters.
What is 80% of your 1RM?
The workout in this study ran at 80% of 1RM. A 100 kg squat max means 80 kg; a 70 kg bench max means 56 kg. With your 1RMs logged on fairlift, percentage prescriptions like this are one multiplication away, and if you have never tested a max, estimate it from a rep set in the Muscle Index calculator. Spending two minutes per leg muscle with a foam roller or massage gun during your cooldown is an easy finish to add.
These results come from 13 women without hypertension, observed once per condition. Anyone with high blood pressure or on medication should not use massage as a treatment substitute and should talk to a doctor.
Frequently asked questions
Does a massage after weight training lower blood pressure?
In a study of 13 resistance-trained women, diastolic pressure was significantly lower 20 minutes after a post-workout massage. Systolic pressure did not change significantly, though effect sizes leaned toward a drop.
Does pneumatic compression (compression boots) lower blood pressure?
Twenty minutes of 80 mmHg leg compression showed an effect size toward lower systolic pressure, but no statistically significant change.
How hard was the workout in this study?
Back squat, bench press, leg press and lat pulldown, 4 sets each at 80% of 1RM, taken to concentric failure.
How long was each area massaged?
120 seconds each on the quadriceps, hamstrings, lateral thigh, lower-back multifidus and calf, done once on one side.
Source: PubMed