Resistance training helps adults with type 2 diabetes improve blood glucose control, insulin resistance, blood pressure, muscle strength, body fat mass, and lean body mass.
You can use dumbbells, resistance bands, or your own body weight to perform moderate-intensity strength training for the upper body, core, and lower body muscle groups. Train the same muscle group at least every other day.
It is recommended that people with diabetes do moderate-intensity resistance training – meaning you feel fatigued after repeating each exercise 8–12 times. Older adults or those with low strength can start with light resistance and higher repetitions.
Using a resistance band as an example, here are 3 recommended exercises:
- External Rotation of the Upper Arm
Keep your upper arm close to your torso and your forearm bent at 90°. Place a moderate-resistance band around your distal forearm, with your thumb abducted. Exhale as you rotate your shoulder externally using your forearm, and inhale to return to the starting position. This exercise also improves poor posture caused by prolonged sitting or a hunched back.
Version without resistance band: Focus on feeling your scapulae adduct during external rotation. Repetitions: 8–15 per set
Rest: 20 seconds between sets
Sets: 2–4
Frequency: 2–3 times per week - Hip-Flexion Squat
Stand with feet shoulder-width apart, knees aligned with your toes. Place a resistance band around your distal thighs to prevent knee valgus. Clasp your hands in front of your chest, keep your back straight with a slight forward lean. Exhale as you squat by flexing your hips, and inhale to slowly stand back up. This exercise activates the glutes and improves core strength.
Version without resistance band: Ensure knees stay aligned with the second metatarsophalangeal joint and avoid inward collapse. Repetitions: 8–15 per set
Rest: 20 seconds between sets
Sets: 2–4
Frequency: 2–3 times per week - Single-Leg Stand
Stand sideways next to a wall, with one arm lightly supporting it. Exhale as you lift one leg upward with the foot dorsiflexed, supporting your weight on the other leg. Inhale to lower slowly.
For those with good strength, place a resistance band around the instep to enhance muscle activation during dorsiflexion. Repetitions: 8–15 per set
Rest: 20 seconds between sets
Sets: 2–4
Frequency: 2–3 times per week
How to Assess Appropriate Exercise Volume for Resistance Training
If your muscles feel mildly sore (without sharp pain) after training, and the fatigue fades within 30 minutes to 1 hour, your exercise volume is appropriate.