Strength training for diabetes: How weight lifting helps manage type 2 diabetes |

If you or someone you know is managing type 2 diabetes, you’ve likely heard about the benefits of cardio—walking, running, swimming—for blood sugar control and overall health. But strength training (weight lifting) is emerging as a real game-changer. A 2023 randomized study (STRONG-D) found that participants with normal-weight type 2 diabetes who performed strength training alone improved their HbA1c (long-term blood sugar) more than those who did only aerobic workouts. Yet, combining both exercise types consistently offers the best metabolic outcomes

Strength training offers added benefits for managing type 2 diabetes

While aerobic exercises like walking, cycling, and swimming are widely recognised for supporting blood sugar control, emerging research shows that strength training can be just as beneficial—if not more so—for people with type 2 diabetes. In a 2023 study, participants who engaged in strength training alone experienced greater improvements in blood glucose levels compared to those who did only cardio. However, the most effective strategy appears to be combining both forms of exercise. According to multiple studies, a balanced workout routine that includes both resistance training and aerobic activity leads to better glucose management, improved insulin sensitivity, and overall metabolic health.As a result, the American Diabetes Association (ADA) recommends that adults with type 2 diabetes do at least 150 minutes of moderate-intensity aerobic activity each week (such as brisk walking or cycling) or 75 minutes of vigorous-intensity exercise, alongside two to three days of strength training on non-consecutive days. This combination not only supports blood sugar regulation but also helps with weight management, muscle preservation, and cardiovascular health.

Why weight lifting is good for managing type 2 diabetes

Builds muscle and burns glucose efficiently

During resistance training, the body relies on glucose stored in muscles (known as glycogen) for energy. As this glycogen is depleted, the body begins drawing glucose from the bloodstream and liver. This helps reduce elevated blood sugar levels, making strength training a direct and effective tool in managing hyperglycaemia.

Increases the body’s capacity to store sugar

Skeletal muscles serve as storage centres for carbohydrates consumed through diet. With regular strength training, muscles develop a greater ability to store glucose in the form of glycogen. This helps prevent blood sugar spikes after meals and contributes to better insulin sensitivity.

Helps in weight loss and metabolism

Excess weight, especially around the midsection, is a common concern for people with type 2 diabetes. Losing even 5–10% of body weight can significantly improve insulin function and HbA1c levels (a key marker of long-term glucose control). Strength training increases lean muscle mass, which burns more calories at rest compared to fat. This makes it easier to maintain a healthy weight and improve metabolic function over time.

Targets harmful belly fat linked to insulin resistance

Visceral fat—the fat stored deep in the abdominal cavity—produces inflammatory substances that impair the body’s response to insulin. Fortunately, studies show that high-intensity resistance training, especially when combined with aerobic exercise and dietary changes, can significantly reduce visceral fat. This leads to better insulin regulation and reduced risk of complications.

How to safely start strength training with type 2 diabetes

For people managing type 2 diabetes, strength training can be an effective tool for improving blood sugar control, boosting insulin sensitivity, and supporting weight loss. According to the American Diabetes Association (ADA), adults with type 2 diabetes should aim for at least two to three sessions of resistance training per week, scheduled on nonconsecutive days. Here’s how to get started safely and effectively.

Speak with your doctor before starting

Before beginning any new exercise routine, especially strength training, consult your doctor. Certain diabetes-related complications—such as neuropathy, retinopathy, or cardiovascular concerns—may affect the types of exercises that are safest for you. Your provider may recommend monitoring your blood sugar levels before, during, and after workouts and advise you on nutrition timing to prevent low blood sugar (hypoglycaemia).

Begin with guided or supervised sessions

If you’re new to strength training, getting guidance from a qualified trainer or joining a supervised class (online or in person) can help you learn correct form and reduce the risk of injury. Research shows that supervised training may result in greater health improvements than unsupervised routines—especially for beginners or those managing chronic health conditions.Focus on compound movements for full-body resultsTo get the most benefit from each session, target the body’s largest muscle groups. Prioritise compound exercises—moves that engage multiple muscles at once. Great options include:

These exercises help build overall strength, support metabolism, and improve blood sugar usage.

Create a consistent, balanced weekly plan

Set a realistic schedule for two to three total-body strength sessions per week. If you prefer to train more often (four to five days), alternate between upper and lower body workouts or push-pull training splits to give muscle groups adequate time to recover. Vary your sets, reps, or types of exercises every few weeks to keep progressing and avoid plateaus.

Prioritise recovery for muscle growth

Muscle repair and growth happen during rest—not during workouts. Leave at least one full day between sessions targeting the same muscle groups. Incorporate recovery strategies like stretching, foam rolling, and low-impact cardio (such as walking or gentle cycling) to support mobility and reduce soreness.

Train at home with simple tools

Strength training doesn’t require expensive gym machines. While barbells and dumbbells are useful, resistance bands, bodyweight movements, and even common household items like filled water bottles or backpacks can provide effective resistance. For those managing diabetes at home, these options offer flexibility without sacrificing results.Also Read: India at growing risk of gastric cancer: New WHO study projects 1.6 million cases