Strength Training and Type 2 Diabetes: Part A – Why Working Out Changes Everything

IF you have type 2 diabetes—or are at risk—there’s one prescription that nearly every major health authority agrees on: exercise. And not just any exercise. Resistance training, cardio, and HIIT can help reverse insulin resistance, lower blood sugar, and reduce or eliminate the need for medications. This blog (Part A in a multi-part series) explores why strength training and structured exercise are vital tools for people living with diabetes. We’ll cite current research and expert voices like Gary Brecka, Dr. Gabrielle Lyon, the American Diabetes Association, and the American College of Sports Medicine.

Why Strength Training Is Essential with Type 2 Diabetes

Muscle tissue plays a central role in glucose uptake and insulin sensitivity. The more lean muscle you build, the more glucose your body can utilize.

According to Dr. Gabrielle Lyon, skeletal muscle is not only an energy storage site but a metabolic command center. She often calls it the "organ of longevity."

Research backs this up:

• Dunstan et al. (2002) found that older adults with type 2 diabetes who did supervised resistance training reduced HbA1c by 1.2%.

• Castaneda et al. (2002) found strength training improved glucose regulation and reduced medication needs in older Hispanic adults.

How Strength + Cardio + HIIT Improve Your Metabolic System

The American Diabetes Association (2024) recommends:

• 2–3 days/week of resistance training

• 150+ minutes/week of moderate aerobic activity

• HIIT 1–2x/week, if tolerated

Why this works:

• Strength training increases insulin sensitivity and lean mass

• Cardio boosts mitochondrial function and VO₂ max

• HIIT accelerates fat loss and improves glucose control faster than steady-state cardio
  (Little et al., 2011)

Studies Around the World: Lowering A1C with Exercise

1. Dunstan et al. (2002, Australia)
   Supervised resistance training reduced HbA1c by 1.2% and lowered medication needs.

2. Castaneda et al. (2002, U.S.)
   16-week strength program improved glucose control and built muscle in Hispanic adults.

3. Umpierre et al. (2011, Brazil)
   A meta-analysis showed structured exercise reduced HbA1c by 0.67% across multiple global studies.

How Recovery and Physiology Differ With Diabetes

When you have type 2 diabetes, your body may not recover the same way. Consider:

• Blood sugar drops may occur after cardio or HIIT

• Inflammation and healing may take longer

• Micronutrients and protein become more critical

• Sleep and hydration directly impact insulin regulation

Recovery might need to be extended, especially for those with neuropathy, fatigue, or joint pain.

How Hard Should You Train (and How Often)?

According to the American College of Sports Medicine (2023):

• Strength Training: 2–3x/week (full-body or upper/lower split)

• Cardio: 30 min/day, 5 days/week OR 50–60 min, 3x/week

• HIIT: 1–2x/week (20–30 mins max) if cleared and supervised

A Sample 5-Day Split:

• 2 Days – Full-Body Strength

• 2 Days – Walking or Steady-State Cardio

• 1 Day – Circuit or HIIT

• 2 Days – Active Recovery (mobility, stretching, low-intensity movement)

Strength = Survival: Don’t Wait to Start

This isn’t about aesthetics. Strength training helps reduce or eliminate medications, improves energy and cognition, and even supports bone health and longevity.

Part B will explore sample workouts and dietary strategies.

Need help getting started? Contact a coach at X-Cellerate who understands diabetes-specific programming and progressive overload for recovery-based success.

References (APA Style)

• American Diabetes Association. (2024). Standards of Medical Care in Diabetes—2024. https://diabetes.org/

• Castaneda, C. et al. (2002). A randomized controlled trial of resistance exercise training to improve glycemic control. Diabetes Care, 25(12), 2335–2341.

• Dunstan, D. W. et al. (2002). High-intensity resistance training improves glycemic control. Diabetes Care, 25(10), 1729–1736.

• Little, J. P. et al. (2011). Low-volume HIIT reduces hyperglycemia and increases mitochondrial capacity. Journal of Applied Physiology, 111(6), 1554–1560.

• Umpierre, D. et al. (2011). Exercise and HbA1c levels in type 2 diabetes. JAMA, 305(17), 1790–1799.