Why This Dr. Says You Better Lift
Why Your Immune System Wants You to Lift Weights
As a rheumatologist, I spend my days helping people whose immune systems have gone a bit rogue—specifically, rheumatoid arthritis, lupus, and other conditions where your body's defense system gets confused and starts attacking perfectly good joints and organs. These diseases are tricky to diagnose and even trickier to treat.
But here's something I often surprise my patients with: one of the most powerful, accessible tools for supporting immune health and managing inflammation isn't found on a prescription pad -- it's at the gym.
Yep, resistance training. Lifting weights. Loading and exerting muscles, tendons, ligaments and fascia. It's not just for narcissists and body builders. It's for your joints, your bones, and your entire immune system.
Skeletal Muscle: The Immune System's Underrated Sidekick
Here's where things get interesting. We usually think of muscles as the things that help us move around, carry groceries, and look good in photos. But muscle tissue is actually a sophisticated molecular factory that, when activated, produces and releases signaling molecules called myokines.
Think of myokines as your muscles' way of sending text messages to the rest of your body. And one of the most important messages they send is about inflammation.
The Good IL-6 vs. The Bad IL-6
Let's talk about interleukin-6 (IL-6)—a molecule that's both friend and foe. In autoimmune diseases, IL-6 is often the troublemaker, constantly stirring up inflammation like that one friend who always starts drama. It's even produced by fat cells in small amounts all the time, creating a constant low-level inflammatory buzz in your body.
But here's the plot twist: when your muscles contract during exercise, they produce a completely different version of IL-6. This exercise-induced IL-6 is like the responsible older sibling—it actually reduces inflammation by triggering a cascade of anti-inflammatory molecules that calm things down throughout your body.
Research consistently shows that the anti-inflammatory cytokines released during resistance training reduce systemic markers of inflammation, including C-reactive protein (CRP) and other inflammatory markers. For people with autoimmune conditions, this isn't just interesting trivia—it's potentially life-changing.
The Research Is Pretty Convincing
A large analysis of multiple studies found that regular resistance training improved not only pain, stiffness, and joint swelling in people with rheumatoid arthritis, but also reduced markers of inflammation. We're talking about measurable improvements in how people feel AND what's happening inside their bodies at the cellular level.
But the benefits go beyond just managing existing conditions. Resistance training helps your immune system stay sharp by forcing old, inactive immune cells (called T-cells) out of circulation, potentially making room for fresh, combat-ready cells to take over. Even more impressive, natural killer (NK) cells—the ones that hunt down and destroy tumor cells—get recruited and activated after strength training.
So when I suggest squats or resistance band exercises to someone with early rheumatoid arthritis, I'm not trying to be the tough-love doctor. I'm thinking about their long-term health, mobility, and independence.
The Catch
Let me be clear: more isn't always better. Overtraining syndrome, which can occur without sufficient rest and recovery, can lead to immune suppression, increased infection risk, and flares of autoimmune disease.
So, whether you're lifting to help manage chronic inflammation or trying to go on stage at the next Mr Olympia, a carefully structured training program tailored to your abilities and needs, along with adequate sleep, nutrition, and hydration, are essential to staying on your immune system's good side.
Final Thoughts: Why Your Immune System Deserves a Gym Membership
As someone who prescribes medications for a living, I find it pretty amazing that one of the most powerful "treatments" for immune dysfunction doesn't come from a pharmacy—it comes from consistent, thoughtful strength training.
While it doesn't cure autoimmune disease, it can modulate immune responses, reduce systemic inflammation, improve physical function, and make you feel a little more in control of a body that doesn't always cooperate.
Plus, let's be honest-- carrying all your groceries in one trip? That can be therapeutic too.
Stay Strong, Doctor's Orders,
Dr. Atish Dey
P.S. - Always consult with your healthcare provider before starting any new exercise program, especially if you have an autoimmune condition. But don't be surprised if they're just as excited about the research as we are.
