All physical activity is good for people with diabetes, but different types of exercise can present different benefits. The two main types of exercise are aerobic exercise and resistance exercise. In this article we will answer the question, what is resistance exercise and why is it beneficial for people with diabetes?
Article Highlights
- Build muscle to help improve blood sugar management.
- Strength training helps your body use insulin more effectively.
- Resistance exercise also supports stronger bones and better mobility.
- Bodyweight exercises, bands, and weights are all effective options.
Resistance exercise may also provide the necessary emotional boost for those who need to see results quickly in order to remain motivated. Results are usually seen more quickly than with aerobic exercise, with muscles often become visibly more toned within a short time.
What exactly is resistance exercise?
Resistance exercise, also known as ‘strength training’ or ‘weight training’, forces the muscles to work repeatedly to overcome a resistance force. Weight lifting is a common type of resistance exercise, but it is not the only one.
Some exercises like weight lifting may use external resistance force from dumbbells, weight machines or resistance bands. Other exercises use the body’s own weight as the force. You may know this last form of resistance exercise as ‘calisthenics’. Exercises that fall in this group, using the body’s own weight, include push-ups, squats, and lunges.
Why is resistance exercise beneficial for people living with diabetes?
Many recent studies have shown that resistance exercise is as beneficial for controlling blood sugar levels as aerobic exercise. Here are the specific benefits:
Improved insulin sensitivity
Studies show that strength training can improve insulin sensitivity. How does it work? Lifting weights and other resistance exercises help build muscle. Because muscle uses glucose for energy, having more muscle allows your body to use glucose more efficiently, reducing the amount of insulin needed to keep blood sugar levels in check.
Increased duration of blood sugar control
Resistance exercises also appear to regulate blood sugar for a longer period than aerobic exercise; while aerobic exercise lowers blood glucose during an exercise session, the blood sugar-lowering effects of strength training can last up to 24 hours post-exercise.
Time-efficient
If you find it difficult to do 150 minutes of aerobic exercise each week, you may find that resistance exercise is more time efficient. You can do it at home using just your body weight (without any equipment) or even with equipment you can find at home (e.g. cans of soup).
Helps maintain muscle mass
Strength training helps build muscle mass which people start losing at a rate of 3-8% per decade after age 30 and accelerates by age 60. It is especially important for people taking GLP1’s (e.g. semaglutide), since people can lose a significant amount of muscle alongside fat when using these medications. Exercise, such as strength training, can help preserve and build muscle while the medication helps you lose fat.
Stronger bones
Research shows that strength training can play a role in slowing bone loss, and can even build bone. This is tremendously useful to help offset age-related declines in bone mass.
Resistance exercise recommendations
The Canadian Physical Activity Guidelines recommend resistance exercise at least two days a week for all individuals. For people with diabetes, Diabetes Canada suggests a goal of two to three times a week. Always check with your healthcare provider before starting any new type of exercise to make sure it is safe to do so.
Exercise safely
As always, people with diabetes should put safety first and stop exercising if there is excessive shortness of breath or any chest pain. If this occurs, a doctor should be consulted.
You should also remember to monitor blood glucose before, during and after exercising. This can be a great motivator, since levels are often immediately improved by the exercise.
And finally, people with diabetes who exercise in a gym should wear a MedicAlert® bracelet or necklace.
3-Step Action Plan to Begin Resistance Exercises
1. Start with simple strength exercises
Try bodyweight movements or resistance bands for 10–15 minutes.
2. Build a weekly routine
Include resistance exercise at least 2–3 days each week.
3. Progress safely
Gradually increase repetitions or resistance as you become stronger.
It’s never too late to start resistance training. Even small improvements in muscle strength can make everyday activities easier and help you better manage your blood sugar over time.
