Strength (resistance) training and aerobic exercise both give major benefits for people with type 2 diabetes, and combining them usually works best. These activities improve blood sugar control, heart health, weight, and overall function in slightly different but complementary ways.
Blood sugar and insulin
Regular aerobic exercise (like brisk walking, cycling, or swimming) improves insulin sensitivity and reduces average blood glucose, typically lowering A1C by about 0.5–0.7 percentage points in adults with type 2 diabetes. Resistance training (weights, bands, body‑weight exercises) also improves insulin sensitivity and can reduce A1C to a similar degree, especially when it significantly increases muscular strength.
Strength training helps muscles take up more glucose from the blood during and after workouts, which can lower blood sugar for many hours. Aerobic exercise reduces time spent in high blood sugar each day and improves whole‑body insulin action even without weight loss.
Body composition and weight
Resistance training increases lean muscle mass and strength, which raises resting energy expenditure and can reduce body fat and insulin resistance. Aerobic exercise helps burn calories, lowers triglycerides, and supports modest weight loss and better fat distribution when done regularly.
Greater gains in muscular strength are linked with larger improvements in A1C, showing that building muscle is particularly helpful for glucose control. Some studies indicate that moderate strength training and increased muscle mass can substantially lower the risk of developing type 2 diabetes in the first place.
Heart, blood vessels, and other organs
Aerobic exercise improves cardiorespiratory fitness, lowers blood pressure, and improves lipid profiles, reducing cardiovascular risk, which is especially important in type 2 diabetes. Resistance training also helps lower blood pressure and improve blood lipids, and it supports stronger bones and better physical function.
Both types of exercise together can provide “synergistic” benefits beyond blood sugar alone, combining better endurance, strength, and day‑to‑day function. This combined effect can help lower overall diabetes‑related complications and improve quality of life.
Comparing strength vs aerobic
Both strength and aerobic exercise are effective, but they emphasize different benefits.
Aspect| Strength (resistance) training| Aerobic exercise
---|---|---
Main glucose effect| Improves insulin sensitivity, HbA1c reduction similar to
aerobic when done properly 25| Improves insulin sensitivity, lowers A1C by
about 0.5–0.7 percentage points 24
Body composition| Increases muscle mass and strength, reduces fat and insulin
resistance 23| Helps reduce body fat and triglycerides, modest weight loss 24
Cardiovascular benefits| Lowers blood pressure and improves lipids, supports
bone and functional health 26| Strong improvements in cardiorespiratory
fitness, blood pressure, and lipids 210
Best use in type 2 diabetes| Especially useful when aiming to build strength
and muscle and further reduce HbA1c 259| Essential for heart health and
overall endurance, reduces time in hyperglycemia 28
Benefit of combining both
Guidelines and reviews consistently suggest that combining aerobic and resistance training is often superior to either alone for adults with type 2 diabetes. A mixed program improves glycemic control, fitness, strength, blood pressure, and lipids together, covering more diabetes‑related risks at once.
For most adults with type 2 diabetes, experts recommend regular aerobic activity across the week plus strength training at least two to three days per week, adjusted to ability and medical advice. Working with a healthcare provider before starting or changing an exercise plan is important, especially for those with complications like heart disease, neuropathy, or eye problems.
