Strength Training: Your Weapon Against Type 2 Diabetes


In the battle against Type 2 diabetes, there’s a powerful ally that often goes unnoticed: strength training.

While diet and medication play significant roles in managing this condition, incorporating strength training into your lifestyle can bring about remarkable benefits and help you take control of your health:


  • There are an estimated 228,000 New Zealanders with type 2 diabetes. This number is expected to increase by 70-90% by 2040.
  • Obesity is a major risk factor for type 2 diabetes. In New Zealand, around 64% of adults are overweight or obese.
  • Type 2 diabetes can lead to a number of serious health problems, including heart disease, stroke, blindness, kidney disease, and amputations.

Strength training can be a powerful tool for people with type 2 diabetes to improve their health and manage their condition.


    1. Improved Insulin Sensitivity

    • Strength training can improve insulin sensitivity by up to 30%. 

    Engaging in resistance exercises improves insulin sensitivity, making your body more efficient at regulating blood sugar levels. By incorporating strength training into your routine, you reduce the risk of insulin resistance and Type 2 diabetes.


    2. Weight Management and Metabolic Health

    • Strength training can help to reduce body fat by up to 7%.

    Resistance exercises build lean muscle mass and reduce body fat, enhancing your metabolic rate. Maintaining a healthy weight and improving metabolic health is vital in preventing and managing Type 2 diabetes.


    3. Cardiovascular Health

    • Strength training can improve cardiovascular health by lowering blood pressure, cholesterol levels, and heart rate.

    Regular resistance exercises improve heart function, lower blood pressure, and enhance blood lipid profiles. Strength training becomes a holistic approach to diabetes management, safeguarding your heart health and overall well-being.


    4. Mental Health Benefits

    • Strength training can boost mental well-being by reducing stress, anxiety, and depression.

    Strength training acts as a potent stress reliever by stimulating the release of endorphins, boosting mood, and alleviating stress. It can significantly improve your psychological well-being and resilience in managing diabetes.


    Empower Yourself Through Strength Training

    Incorporating strength training into your diabetes management plan is a step towards taking control of your health, helping you embrace the opportunity to improve insulin sensitivity, manage weight, enhance cardiovascular health, and foster mental well-being.

    It’s time to step into the gym, lift some weights, and discover the incredible benefits that strength training can bring to your life.

    Harness the power of strength training and pave the way to a healthier, more resilient you.


    To talk to me about how you can use the benefits of strength training, click here to schedule a free No Sweat consultation.






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