When it comes to reversing type 2 diabetes, most people first think of cutting carbs or avoiding sugar. But there's a metabolic powerhouse that’s often overlooked—resistance training. Far from just building muscle, strength workouts have been shown to significantly improve insulin sensitivity, increase glucose uptake by muscles, and play a role in reversing type 2 diabetes over time.

Let’s unpack the science behind it and how to practically include it in your diabetes care routine.

Boosting Insulin Sensitivity: How Strength Workouts Lower Blood Sugar

Type 2 diabetes is characterized by insulin resistance, where the body makes insulin, but the cells don’t respond to it effectively. Resistance training helps reverse this resistance.

During and after a strength workout, muscle cells become more sensitive to insulin, making it easier for glucose to enter cells and be used for energy instead of remaining in the bloodstream.

“You don’t just burn calories during strength training—you change how your muscles behave with glucose. It’s like updating the software in your body’s metabolism.”
— Dr. Sumeet Arora, “Smart Eating for Diabetes” Webinar, Heald.Diabetes 

A study published in Diabetologia (2017) found that after 16 weeks of resistance training, older adults with type 2 diabetes showed a 46.3% improvement in insulin sensitivity, an effect that rivals or surpasses some medications.

The Science of Muscle Glucose Uptake and Resistance Training

Skeletal muscle is one of the largest glucose sinks in the body, meaning it can absorb large amounts of glucose when activated.

When muscles contract during resistance training, they use a mechanism called contraction-mediated glucose uptake. This process allows glucose to enter cells without requiring insulin, a crucial advantage for people with insulin resistance.

Additionally, strength training increases the amount and activity of GLUT-4 transporters, the proteins that move glucose from the bloodstream into muscle cells. This improvement enhances both immediate and long-term glucose regulation.

A 2021 review in the Journal of Diabetes Investigation confirmed that resistance training upregulates GLUT-4 expression, directly improving glucose handling at the cellular level.

Evidence-Based Insights: Resistance Training and Diabetes Management

The research is clear: strength training is not just helpful, it’s essential for people with type 2 diabetes.

• The American Diabetes Association (ADA) recommends resistance training at least two times per week for adults with type 2 diabetes, in addition to 150 minutes of aerobic activity per week.
  
  

• A meta-analysis published in Sports Medicine (Strasser et al., 2010) found that resistance training led to a significant reduction in HbA1c—an average decrease of 0.57%. This is considered clinically meaningful, as even a 0.5% drop is associated with reduced complications.

To hear directly from experts on why strength training may be more effective than medication in reversing type 2 diabetes, tune into the Five Rivers podcast as Dr. Sumeet Arora interviews Dr. Elise Brown in Muscle Over Medicine—a practical, science-backed conversation packed with workout templates, clinical research, and actionable tips.

Strength training also helps:

• Decrease visceral fat, a driver of insulin resistance
  
  

• Improve lipid profiles
  
  

• Reduce inflammatory markers
  
  

• Enhance energy and mood

It’s a cornerstone for not just managing diabetes—but reversing it.

Expert Tips and Workout Recommendations for Strength Training

You don’t need a gym or heavy weights to get started. Bodyweight exercises, resistance bands, or light dumbbells can be highly effective.

Beginner 3-Day Resistance Training Plan

Training Guidelines:

• Start with 2–3 sets of 8–12 reps
  
  

• Rest for 60–90 seconds between sets
  
  

• Perform workouts 2–3 times per week
  
  

• Prioritize correct form and consistency over intensity