In older adults with type 2 diabetes, high-intensity resistance training decreases blood glucose levels by 12 percent and strengthens muscles by 33 percent.
Type 2 diabetes is a metabolic disorder characterized by high blood glucose, increasing the risk for a wide range of complications, including kidney dysfunction, vision loss, and circulatory problems. However, evidence suggests that exercise improves blood glucose control. A 2002 study found that resistance training improved blood glucose control in people with type 2 diabetes.
The study involved 62 older adults with type 2 diabetes. Half of the participants engaged in a 16-week high-intensity resistance training program (gradually increasing in intensity), while the other half maintained their typical activities. Researchers measured participants' glycated hemoglobin levels (HbA1c, a measure of long-term blood glucose control), body composition, and muscle glycogen stores before and after the intervention.
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They found that among resistance training participants, HbA1c decreased by approximately 12 percent, muscle glycogen increased by 31 percent, and muscle strength increased by 33 percent. Those who engaged in resistance training also experienced reductions in blood pressure and body fat, and their need for diabetes medications decreased.
These findings suggest that resistance training is a robust adjunct to type 2 diabetes treatments, effectively improving blood glucose control and metabolic health. Resistance training involves pushing or pulling against the resistance of an object, such as weights, bands, or even one’s body weight. Older adults starting a resistance training program may benefit from using lighter weights and performing more repetitions, especially if they have chronic joint problems. Learn more in this episode featuring Dr. Brad Schoenfeld.