The Impact of Strength Training and Inflammation (2023)

Related Post: Strength And Your Health

Book an Intro Workout

Inflammation is a sign that the body is trying to heal itself. When inflamed, our bodies are trying to remove or destroy an unwanted presence, such as foreign bacteria, or we are repairing damaged tissue.

Inflammation is good when the body attempts to heal itself and is successful…

However, it can become destructive when it’s not able to eliminate the cause of irritation and triggers disorders such as arthritis, autoimmune disorders or more serious illnesses like cancer.

Related Post: 10 Healthy Habits to Start (THEY ONLY TAKE 20 MINUTES!)

Inflammation can be acute or chronic, and the difference is critical. Examples of acute scenarios are sore throats, cuts on our skin, or irritated gums (which is why we floss, to prevent irritants). Acute inflammation is immediate but lasts for a few days or weeks.

Chronic inflammation, on the other hand, is a major issue. This occurs when an acute situation lingers, an autoimmune problem exists, or when there is some other chronic irritant. Chronic is the type found with heart disease and type 2 diabetes.

Both acute and chronic can be localized in the body, but inflammation which affects the entire state of the body is known as systemic inflammation.

We measure inflammation by looking at cytokines.

Cytokines are proteins that influence the survival and proliferation of immune cells. They also have a key role in initiating the inflammatory response. Some cytokines are anti-inflammatory and some are pro-inflammatory.

Also, C-reactive protein (CRP) is another substance produced by the liver that indicates systemic inflammation. Chronic inflammation is considered as a sustained two-to-three fold increase in some cytokines and CRP.

Flossing, omega-3 fatty acid intake, and low-intensity physical activity help decrease systemic inflammation. However, strength training’s impact on inflammation isn’t as well known.

Researchers at the University of Connecticut recently analyzed the few studies that do exist on the relationship between the two [1].

Microscopic muscle damage occurs during strength training, especially during the lowering phase of a repetition. The researchers found a variety of results with strength training and inflammation….

Related Post: Karen's Back Pain Disappeared And She Lost 12 Pounds!

Book an Intro Workout

As a result of workout-induced muscle damage, inflammation rises in the short term, and the production of several cytokines increases (although not all are pro-inflammatory).

As a whole, the cytokines released right after strength training have two major responsibilities: repair the muscle damage and regulate new muscle growth. Both are positive responses.

Fortunately, strength training also actually improves chronic inflammation. A 12-month study using strength training with overweight women averaging 39 years old showed a decrease in CRP.

A nine-week study featuring young men and women training with heavier weight loads caused a decrease in one pro-inflammatory cytokine.

Strength training also improved CRP in a three-month study with old and young populations. These were just some of the positive results reported by the University of Connecticut researchers.

The researchers did note that intensity was a key factor. A seven-week study of young men showed that heavy resistance strength training improved two anti-inflammatory cytokines to a greater extent than lighter weight strength training. Another important factor was rest. According to one study, when adequate rest isn’t achieved, exercise can be pro-inflammatory.

What is the mechanism causing strength training to benefit chronic inflammation? The researchers stated that muscle gained from strength training increases the body’s daily energy expenditure (metabolism) and insulin sensitivity (a state key to preventing diabetes), and both of those results decrease the requirement for pro-inflammatory cytokines and CRP.

Overall, strength training increases some acute inflammation markers by breaking down muscle tissue, but those markers lead to long term health benefits by rebuilding the muscle stronger.

Therefore, strength training’s positive effects on chronic inflammation levels are probably part of why it is shown to decrease the risk of heart disease and diabetes.

To maximize your health gains, eat well, train with a challenging strength training program (like slow-motion training!), and get adequate rest between your workouts.

If you want more information on how to incorporate slow-motion strength training into your workout routine, we have a free introductory session. If you’d like to know more about how to work with a trainer online, get a free consultation call with a Personal Trainer.

Book an Intro Workout