Strength Training and Resistance Exercise

Resistance training increases muscle mass, which functions as the body's largest anti-inflammatory organ by secreting anti-inflammatory myokines after exercise; it also reduces visceral fat and improves insulin sensitivity. Meta-analyses have found that resistance training lowers CRP, IL-6, and TNF-alpha independently of aerobic exercise. A typical effective dose is 2 to 3 sessions per week of compound movements at 60 to 80 percent of one-rep maximum.