Prediabetes is a precursor to Type 2 diabetes, but having prediabetes doesn't mean diabetes is inevitable. Making lifestyle changes that involve your diet and exercise can delay or stop the progression.
A prediabetes diagnosis means the amount of glucose (sugar) in your bloodstream is higher than normal, though not high enough to be considered Type 2 diabetes. Here's what may be happening:
- Insulin — the hormone responsible for moving glucose from the bloodstream to the cells that use it for energy — isn't working effectively.
- Your body is not using enough glucose.
To stop or reverse the progression to Type 2 diabetes, your body needs to fix these issues. That's where resistance training comes in. Building muscle is one of the most effective tools for reversing prediabetes. Strength training doesn't have to cost you anything but your time. It can be done at home and at your own pace.
Here's what you need to know:
Why muscle matters for blood sugar
Skeletal muscles — the muscles you control — take in more than 80% of the glucose insulin removes from your blood. Muscles use the most glucose during exercise. Therefore, the more muscle you have — and the more regularly you exercise — the more glucose your body needs and removes from your bloodstream.
Increasing the amount of glucose your body uses isn't the only benefit of building muscle. Resistance training also improves insulin sensitivity in those muscles — how effectively your muscles respond to insulin and take in glucose.
As an added benefit, building muscle also helps support healthy weight, reduces belly fat and protects you from injury.
What research says about glucose and muscle building
There is strong scientific evidence showing the benefits of strength training for insulin sensitivity and glycemic control.
Studies involving nearly 2,000 people with prediabetes found that exercise of any type is more effective than no exercise for controlling blood sugar in prediabetes. But low to moderate resistance training showed the most significant improvements in fasting blood glucose — your blood sugar level after fasting for at least eight hours. Adding aerobic exercise to resistance training increased the benefits, improving A1C scores (blood glucose over a longer period), body mass index (BMI) and body weight.
However, consistency is key, and the results can take time. The Resist Diabetes trial followed people with prediabetes for nearly four months as they engaged in resistance training. After three months, 34% of the program participants were no longer prediabetic.
The benefits of resistance training extend across all ages — even in people who have already developed diabetes. One study focused on adults 60 and older found that adults with Type 2 diabetes saw improvements in A1C scores after less than 12 weeks of moderate-intensity strength training.
Tips for weight training with prediabetes
Your insulin sensitivity may improve after just one workout. But greater and lasting changes happen after weeks to months of consistent training. Building muscle also increases your energy use and makes long-term weight management easier.
It's always a good idea to check in with a health care professional before starting any new fitness routine. A trainer or physician can provide guidance and work with you to create a routine that matches your fitness level and lifestyle.
To help you see results and stay consistent, try these tips:
- Start slowly and safely: Two sessions per week is all you need — start with one if that feels more doable. Begin with body weight and work up to light weights when you are ready. Modify exercises to your ability to stay safe — chair-based and resistance band workouts are a good option if you have limited mobility.
- Focus on all the major muscle groups: Larger muscles use more glucose. So, while you may feel most comfortable working your biceps, it's critical to also strengthen larger muscles like your glutes or quadriceps.
- Add aerobic exercise: Strength training and cardiovascular exercise are both crucial for reversing prediabetes. You'll see the best results when you fit both into your weekly workout plan.
- Pay attention to timing: Research shows that strength training 45 minutes after a meal may have added benefits in controlling glucose surges.
- Stay consistent: Remember, the key to strength training is steady progress, not perfection. Put your workouts on the calendar and treat them like appointments.
- Find support: Work out with a friend, join a class or work with a trainer if it will help you be more accountable.
Creating a structured plan to prevent Type 2 diabetes
Strength training is just one piece of the puzzle for preventing Type 2 diabetes. Combining it with aerobic exercise, good nutrition and weight management has the greatest impact and may even reverse prediabetes.
According to the Centers for Disease Control and Prevention (CDC), people with prediabetes who participate in a structured lifestyle change program — such as the CDC National Diabetes Prevention Program — can reduce their risk of developing Type 2 diabetes by 58%. For adults 60 and older, a structured plan decreases the risk by 71%.
While there are many resources to help you change your lifestyle, the best place to start is with your health care provider. They can help you identify next steps and individualize a plan for your health and needs.
