Resistance training can reduce inflammation

In a meta-analysis of 19 randomized controlled trials in 728 older adults, resistance training reduced C-reactive protein (CRP) and improved physical function.

The resistance training programs lasted 6 to 38 weeks, with 2 to 3 weekly sessions. The exercises included squats, leg presses, bench presses, and rows, performed at 30% to 85% of 1-repetition maximum (1RM) for 1 to 5 sets of 4 to 25 repetitions. The training methods used elastic bands, body weight, free weights, or machines.

Overall, resistance training reduced CRP levels with a moderate-to-large effect size, and interleukin 6 and TNF-alpha remained unchanged. Resistance training also improved walking speed and leg extension strength and reduced body fat percentage.

Resistance training likely reduced CRP by lowering chronic low-grade inflammation, possibly through improved muscle function,[1] increased release of anti-inflammatory cytokines,[2] and reductions in body fat, especially visceral fat (a key driver of inflammation).[3] However, interleukin 6 and TNF-alpha remained unchanged, likely because interleukin 6 has both proinflammatory and anti-inflammatory roles, whereas TNF-alpha is associated with short-term rather than long-term inflammation.

Nejatian Hoseinpour A, Bassami M, Ahmadizad S, Donath L, Setayesh S, Mirzaei M, Mohammad Rahimi GRThe influence of resistance training on inflammatory markers, body composition and functional capacity in healthy older adults: A systematic review and meta-analysis.Arch Gerontol Geriatr.(2025 Dec 25)

Source: www.examine.com