Effects of a 4‐Week Multi‐Exercise Isometric Resistance Training Programme on Resting and Ambulatory Blood Pressure in Normotensive Adults

Isometric resistance training (IRT) can reduce resting and ambulatory blood pressure (AmBP) yet established exercise methods lack versatility and may present with participation barriers. An isometric training band (ITB) has been identified as an alternative modality; however, its long‐term effects on resting and ambulatory blood pressure (BP) remains unknown. This study assessed the effects of the ITB on resting BP and AmBP following 4 weeks of IRT. Forty‐two normotensive adults (22 male, 20 female; mean ± SD, age 31 ± 14 years, systolic [sBP], 120 ± 5 mmHg, diastolic [dBP], 72 ± 7 mmHg), were randomised to a control (CON), isometric handgrip (IHG) or ITB group. Resting (systolic, diastolic, mean arterial BP and heart rate [HR]) and AmBP (24‐h, daytime and night‐time) were measured pre‐ and post‐4 weeks of supervised IRT (4 x 2‐min contractions at 30% MVC [IHG] or 4 x 2‐min contractions at CR‐10 values equivalent to 30% MVC [ITB]). Resting sBP was reduced for IHG (−4.6 mmHg, p < 0.05) and ITB (−4.5 mmHg, p < 0.05) following 4 weeks of IRT, alongside significant within‐group differences in night‐time sBP for both training groups (ITB −4 mmHg, IHG, −4.7 mmHg). No differences were seen within or between groups for resting dBP, mBP, HR and 24‐h and daytime AmBP ( p > 0.05 across all measures). These findings suggest 4 weeks of IRT using the ITB can elicit reductions in resting BP and night‐time AmBP in normotensives comparable to IHG, indicating the ITB may offer a practical and cost‐effective alternative to established interventions.