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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

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https://www.outsideonline.com/health/training-performance/declining-muscle-power/

It’s not just a general decline in activity, though. Subjects in Sundberg’s study wore an accelerometer to measure their daily step count as a rough estimate of their physical activity levels. There was almost no connection between daily physical activity and peak power: step count explained only 3 percent of the variance in peak power. I’m a big fan of aerobic exercise, but simply staying fit doesn’t seem to be enough to keep those fast-twitch fibers firing.

I’m venturing beyond what the study found, but the message I take from it is that if you want to hang on to as much explosive power as possible, you need to move and train in explosive ways. Plyometric exercises, which includes things like box jumps and bounding, are one approach. Another option is resistance training with lighter weights—less than about 60 percent of one-rep max, according the American College of Sports Medicine’s guidelines—where you focus on performing the movement as quickly as possible.

For the specific goal of hanging on to your fast-twitch fibers, there may also be a case for doing some heavy resistance training, with sets of six reps of fewer. If the weight is heavy enough, you’ll need to recruit your fast-twitch fibers to lift it. It’s worth remembering, after all, that power is force times velocity—so increasing the force you’re able to deliver is a key part of the equation. There’s evidence that once strength drops below a critical level, usable power drops off a cliff.

Which of these various approaches is most effective remains to be seen. For now, my plan is simple: more hill sprints.

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0:00 Intro 02:38 Why do you do this research? 03:35 Where has your work taken you? 04:34 Has your research shifted your perspective on exercise? 05:55 The biggest exercise myths 12:00 The importance of weight training 16:12 Why always moving your body is so important 19:47 Genetics vs lifestyle 24:20 Have we evolved to be lazy? 25:46 We should be preventing diseases, not medicating them 28:13 Do hunter-gatherers get the same diseases as us? 31:32 The truth about sugar 37:30 How would you redesign our society? 42:18 Should organisations force people to exercise? 48:25 What did you learn from these tribes? 50:03 Why you should do strength training on your feet 56:38 Is too much muscle bad? 01:01:46 Running myths 01:06:58 The best cardio workout 01:09:21 The best exercise for weight loss 01:15:59 Why we need more compassion around exercise 01:20:46 What is it that actually gets people exercising? 01:24:59 The last guest's question You can purchase Dr Lieberman’s newest book, ‘Exercised: The Science of Physical Activity, Rest and Health’, here: https://bit.ly/44fKyog My new book! 'The 33 Laws Of Business & Life' per order link: https://smarturl.it/DOACbook Join this channel to get access to perks: https://bit.ly/3Dpmgx5