Strength Training for Controlling Biomarkers

Mission Monday Episode 16

Strength Training for Controlling Biomarkers

Mission Monday Episode 16

The human body is an incredibly complex and evolved organism.

One of the wonderful features of the human body is it often provides signs when something is wrong.

These signs typically appear early in the process, communicating with us before something more severe happens.

These signs include changes in how we look, feel, or how things appear during medical examinations.

Some of these measurable signs are referred to as biomarkers.


Biomarkers are measures of whether or not something is abnormal.

Common biomarkers are measures of inflammation and oxidative stress. On a long-term basis, elevated amounts of inflammation and oxidative stress both increase the risk of common health issues.

These issues include:

Ideally, we want to keep these biomarkers at lower, healthier amounts.

Strength Training & Biomarkers

A few studies show that strength training can help us achieve this. Specifically, the research shows that training — 2-3 times per week for as little as 8 weeks — can improve key biomarkers

Among the benefits are reductions in insulin, cholesterol, triglycerides, oxidative stress, and C-reactive protein.

Strength training also increased high-density lipoproteins, which are commonly referred to as the “good cholesterol.”

These changes indicate a greatly reduced risk of developing diabetes, heart disease, and cancer.

In summary, elevated biomarkers let us know that we’re at risk for developing many of the most common diseases.

Thankfully, strength training can help by reducing inflammation, insulin, oxidative stress, and other potentially concerning markers.

Strength training can provide these benefits in as little as 2 months.

If you would like to learn more about our method of strength training, read about our methodology. If you are new to The Perfect Workout, try a workout with us and book a FREE Introductory Session.

  • Gacitua, T., Karachon, L., Romero, E., Parra, P., Poblete, C., Russell, J., & Rodrigo, R. (2018). Effects of resistance training on oxidative stress-related biomarkers in metabolic diseases: a review. Sport Sciences for Health, 14(1), 1-7.
  • Kolahdouzi, S., Baghadam, M., Kani-Golzar, F. A., Saeidi, A., Jabbour, G., Ayadi, A., … & Zouhal, H. (2019). Progressive circuit resistance training improves inflammatory biomarkers and insulin resistance in obese men. Physiology & Behavior, 205, 15-21.
  • Olson, T. P., Dengel, D. R., Leon, A. S., & Schmitz, K. H. (2007). Changes in inflammatory biomarkers following one-year of moderate resistance training in overweight women. International Journal of Obesity, 31(6), 996-1003.
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