Strength training actually raises blood pressure levels temporarily, but can help overall fitness, which will improve blood pressure levels as well. Weight trainingĪlthough it sounds counterintuitive, weight training or lifting can reduce blood pressure. Blood pressure readings were even more optimal in a study when participants ambled along at a slow 1-mile-per-hour pace at desk-based treadmills for at least 10 minutes every hour, or pedaled stationary bikes under a desk for at least 10 minutes every hour.