Do Strength Training 2X a Week
If you have T2D, or are even pre-diabetic, you probably have been told that you need to exercise more. Well, I’m not here to go against that commonsense advice. But where to start? Strength training gives you the most reward for your efforts, so start there.
It isn’t enough just to go on a walk after your main meals each day. Research studies point out that even aerobic exercise, like running, cycling, jogging, swimming and so on aren’t enough for the best results. Instead, building more muscle through strength training is a recommendation, even from the American Diabetic Association.
Current research in 2025 highlights that engaging in resistance exercises, such as bodyweight squats or lifting light weights, just twice a week can significantly improve blood sugar control and overall health. Here’s just a taste of the research showing why strength training is so important.
Why Strength Training Matters
Strength training builds muscle, which acts like a sponge for glucose, pulling it from the bloodstream and improving insulin sensitivity. Studies, such as a 2023 randomized controlled trial (Kobayashi et al.), show that resistance exercises can lower HbA1c more effectively than aerobic exercise alone in people, mostly Asians, who were not considered to be overweight. (My guess is that they were what we call “skinny-fat”. They were normal body weight, but did not have good muscle tone for their size.)
Strength Training in Older Adults
For older adults, a 2025 meta-analysis (Feng et al.) found that strength training reduces fasting blood glucose and boosts functional capacity, helping maintain independence. This summary of 19 randomized controlled trials found that resistance exercise training is beneficial for enhancing glycemic control, lipid profiles, lean mass, and muscle strength in older adults with T2DM.
Make a Plan. Get a Coach?
So, it is never too late to start exercising. But don’t use that as an excuse to put it off, since it is never too late to start. Get started with what you have easily available.
If you work with me as a health coach, we work on this together. We dial in what a healthy “you” looks like, what outcomes you want in your life, and what behaviors will support those outcomes. Together we set SMART goals and take weekly steps towards achieving those goals. You don’t get a ra-ra cheerleader. You get real non-judgmental support that affirms your strengths and helps you overcome obstacles. As you work together you will come up with insights that lead to breakthroughs for your health and wellbeing. It may feel like magic, but it really is just great coaching.
The Bottom Line
Strength training twice a week is something you can work into your schedule. You can start with simple body weight exercises, use dumbbells, resistance bands, or even free weights. Just get started and build momentum by being consistent and making it a regular habit. Build more muscle. Muscle burns calories even while you are just sitting still, so more of it is good.
