NEWS Fitness and Nutrition News Resistance Training May Lower Type 2 Diabetes Risk, Research Shows By Elizabeth Millard Elizabeth Millard LinkedIn Elizabeth Millard is a freelance journalist specializing in health, wellness, fitness, and nutrition. Learn about our editorial process Updated on July 02, 2021 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Nicholas Blackmer Fact checked by Nicholas Blackmer LinkedIn Nick Blackmer is a librarian, fact checker, and researcher with more than 20 years’ experience in consumer-oriented health and wellness content. Learn about our editorial process Print Westend61 / Getty Images Key Takeaways Using weights or resistance bands may offer health improvements that lower the risk of developing type 2 diabetes.This type of training offers other advantages as well, from improved mood to higher bone density.Resistance training may be beneficial because it involves intensity in short bursts, which has been shown to help with insulin sensitivity. Exercise using weights or resistance bands may effectively regulate blood sugar, cholesterol, and triglycerides enough to lower your risk of type 2 diabetes, according to research in Sports Medicine. Researchers looked at 14 studies with 668 participants total, focusing on controlled trials that used resistance training interventions to affect cardiometabolic health in a way that could delay the onset of type 2 diabetes for those at higher risk. They noted that this type of training has already been found to be effective for glycemic control in people who already have diabetes, but this research shows it can also lower the risk for those who haven’t developed the condition. According to the study, risk factors for type 2 diabetes include: Cardiovascular diseases like coronary artery diseaseHigh blood lipidsObesity, particularly abdominal fatHigh blood sugar levelsHigh blood pressure Resistance training seemed to be especially effective for lowering blood sugar, lipids, and body fat if done for at least 12 weeks, according to lead author Raza Qadir, MD, who worked on the research while at Oakland University William Beaumont School of Medicine. He says controlling those health factors can reduce the risk of developing diabetes or at least delay onset to some degree. The 12 Best Resistance Bands of 2021 Type of Workout Matters Although any type of movement can be beneficial compared to being sedentary—especially for avoiding diabetes—Qadir says the data shows particularly good results with a specific type of training: Using free weights or resistance bands Working at 60 percent of your one-rep maximum With 10 to 15 repetitions at a time “These findings have implications for type 2 diabetes prevention efforts,” says Qadir, adding that more studies need to be done to determine whether consistent, long-term resistance training could prevent the disease altogether. However, considering the complications and costs of type 2 diabetes, implementing more resistance training sooner rather than later may be a solid public health strategy, he suggests. According to Qadir, other benefits of resistance training include: Improved athletic performance Better body composition Higher bone density Improved mood Weight management Flexibility and balance maintenance Improved muscle strength 5 Ways to Add Intensity to Your Workouts Embracing Resistance There’s little question that resistance training is more beneficial than being sedentary, but why does it seem to have an advantage over steady-state cardio like brisk walking or bicycling? One reason might be that it’s done in short intervals and with intensity, which has been shown in previous research to improve the kinds of metabolic factors associated with diabetes risk. For example, a study in Circulation, looking at middle-aged men and women found that even short bursts of activity had a considerable effect on their metabolites. "Metabolites are critically important small molecules known to reflect health status, but typically only small numbers of metabolites are measured in our current approach to health care," says lead author of that research, Gregory Lewis, MD, section head of heart failure at Massachusetts General Hospital. For instance, he adds, glucose is a metabolite that is abnormally elevated in diabetes, so being able to track their function and how exercise affects them could lead to more insight into why intense exercise might affect metabolites in a beneficial way. However, you don't necessarily have to go full-out to get the benefits in that 12 minutes. Lewis says their research used a protocol that started with gradual exercise that became more intense through increased resistance, and participants still showed significant metabolic advantages. Gregory Lewis, MD Metabolites are critically important small molecules known to reflect health status, but typically only small numbers of metabolites are measured in our current approach to health care, — Gregory Lewis, MD Another benefit to resistance training versus strictly-cardio is that the effects may continue past the exercise session—which can be a major benefit for keeping blood sugar regulated. A study in Diabetes & Metabolism Journal found significant benefits on insulin sensitivity from exercise—particularly resistance training—and results typically persisted for at least 72 hours after a session. What This Means For You Putting resistance training into your exercise mix could help reduce your risk of type 2 diabetes, and give you other benefits as well, from improved mood to better bone density. Physical Activity and Healthy Eating May Help Prevent Metabolic Syndrome Was this page helpful? Thanks for your feedback! Get one simple hack every day to make your life healthier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 3 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Qadir R, Sculthorpe NF, Todd T, Brown EC. Effectiveness of resistance training and associated program characteristics in patients at risk for type 2 diabetes: a systematic review and meta-analysis. Sports Med Open. 2021;7(1):38. doi:10.1186/s40798-021-00321-x Nayor M, Shah RV, Miller PE, et al. Metabolic architecture of acute exercise response in middle-aged adults in the community. Circulation. 2020;142(20):1905-1924. doi:10.1161/circulationaha.120.050281 Way KL, Hackett DA, Baker MK, Johnson NA. The effect of regular exercise on insulin sensitivity in type 2 diabetes mellitus: a systematic review and meta-analysis. Diabetes Metab J. 2016;40(4):253-271. doi:10.4093/dmj.2016.40.4.253