Strength Training and Resistance Exercise

Resistance training increases muscle mass which is the largest anti-inflammatory organ secreting anti-inflammatory myokines post-exercise, reduces visceral fat, and improves insulin sensitivity. A 2020 Frontiers in Physiology meta-analysis of 44 RCTs showed resistance training reduced CRP by 28 percent, IL-6 by 23 percent, and TNF-alpha by 20 percent independently of aerobic exercise. The dose is 2 to 3 sessions per week of compound movements at 60 to 80 percent of one-rep maximum.