Resistance Training Reduces Risk of Diabetes

A recent study shows that resistance training can significantly reduce the risk of developing type 2 diabetes. Resistance training includes exercises in which a muscle contraction is opposed by force to increase strength or endurance.

The study included adults between the ages of 50-69, each of whom were screened for prediabetes.1 The participants completed a supervised resistance training program twice per week for 12 weeks. Results show that those who completed the exercise training improved upon all of these characteristics of prediabetes: lowered blood sugar and blood pressure levels, decreased waist size and body fat, and increased strength.

Resistance training is commonly referred to as weight training, but the term refers to any form of exercise where you lift or pull against resistance.  Resistance could be using dumbbells, a barbell, bodyweight, machines, kettlebells, powerbands, or any other external resistance. The exercises could include pushups, sit-ups, chin-ups, squat thrusts, lunges, or step-ups.

Exercise, along with diet, is an important part of managing diabetes. It is never too late to take control of your health.


  1. Eikenberg J, Savla J, Marinik E, et al. Prediabetes phenotype influences improvements in glucose homeostasis with resistance training. PLOS One, 11(2): e0148009. doi:10.1371/journal.pone.0148009.
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