When most people think about managing or preventing diabetes, they picture food swaps, daily walks, or medication. But there’s another powerful tool you might not be using yet—weight training.

No, you don’t have to be a bodybuilder. And no, it’s not just for young gym-goers. 

“Resistance training (aka strength or weight training) has been proven to help control blood sugar, increase insulin sensitivity, and even prevent diabetes from developing in the first place,” says Louise Malone, our resident Fitness Engagement Manager here at the Sylvan Adams YM-YWHA.

Here’s how lifting a few weights could help lighten the load of diabetes.

Muscles That Work for You

Our muscles do more than help us lift groceries or climb stairs. They’re also one of the body’s most important tools for using blood sugar effectively.

“When you build muscle, you’re essentially creating more space for sugar (glucose) to go—pulling it out of your bloodstream and into your cells, where it’s used for energy,” says Louise. 

This means:

• Better blood sugar control 
• Less reliance on insulin 
• Lower A1C levels over time 

In fact, regular resistance training has been shown to reduce A1C by 0.5–1%, which is on par with some medications—without the side effects.

More Muscle, Less Risk

Muscle doesn’t just burn sugar—it also burns calories, even when you’re not moving. Which means resistance training can also help:

• Reduce body fat (especially dangerous belly fat) 
• Boost your metabolism 
• Improve how your body responds to insulin 

And it’s not just for people who already have diabetes. If you’re at risk (due to family history, prediabetes, or a sedentary lifestyle), strength training can help delay—or even prevent—Type 2 diabetes.

One major study found that just 150 minutes of physical activity a week (*with at least half of that dedicated to strength training) reduced the risk of developing Type 2 diabetes by 34%. 

When combined with cardio? The risk dropped by nearly 60%.

 

It’s Good for the Whole You

There’s something more holistic going on here. Beyond blood sugar, resistance training also supports:

• Heart health (by improving blood pressure and cholesterol) 
• Bone strength and balance (important as we age) 
• Mental health (lifting weights = lifting mood) 
• Mobility and independence, especially for people with neuropathy or joint issues 

In other words, strength training isn’t just about looking strong—it’s about feeling better, moving better, and living better.

 

Getting Started: No Need to Bench Press a Car

• Exercises that target all major muscle groups (think squats, push-ups, rows, or resistance band work) are going to give you the best “bang for your buck,” so to speak.  
• Progressive Overload, or gradually increasing the weight or resistance as your strength improves, is an excellent way to gauge progress.  

And yes, it pairs beautifully with walking, swimming, or yoga.

Check out our fitness class schedule here: https://ymywha.com/group-fitness/

And our pool schedule for an ultra-low impact accompaniment: https://ymywha.com/pool/ 

 

The Bottom Line

Whether you’re living with diabetes or looking to prevent it, strength training is one of the best things you can do for your body—and your future.

You don’t need to go heavy. You just need to get started.

Have a look at our selection of speciality classes and clinics, all available to you at The Y: https://ymywha.com/specialty-classes-and-clinics/ 

Because when your muscles get stronger, so do you.

Come and meet Louise today! Book your complimentary tour and free day pass right here: https://ymywha.com/membership-form/ 

[*As always, check with your doctor before starting a new exercise program—especially if you’re managing a chronic condition.]