Strength training is one of the best ways to get stronger and fitter. All fitness programs focus on strength training.
Not joining a gym with strength training equipment? No problem! You can build muscle with handheld weights, resistance bands, or even your own body weight.
It’s never too late to start. As you get older, strength training (also known as resistance training) helps keep your daily activities like walking, lifting, and climbing stairs on track. Plus, it’s good for your bones, too.
Benefits
For people with diabetes, strength training helps:
- Enhance the body’s response to insulin
- Improve the body’s ability to regulate blood sugar
- Lose weight
- Reduces the risk of heart disease
Studies have shown that strength training can help improve the body’s utilization of insulin as well as aerobic exercise. Concurrent aerobic exercise may work better.
The American Diabetes Association recommends that people with type 2 diabetes start a strength training program to aid in blood glucose control.
Let’s get started!
If you don’t exercise now, check with your doctor first. Ask your doctor if there are any movements you need to avoid.
It’s best to get instruction from a certified fitness instructor so you can get the right approach to each exercise.
Your strength training program should provide 2 to 3 workouts per week for your entire body. Schedule your workouts so that each workout targets a different muscle group, or control the number of long workouts.
Avoid working the same muscle group 2 days in a row. This allows for muscle recovery and strengthening!
In the beginning, make sure to keep your workouts moderate. Repeat each movement 10 to 15 times (sets), up to 3 times per week.
After your body gets used to it, you can gradually increase the intensity of your workout, eventually reaching 3 sets of 10-15 repetitions, up to 3 times per week.
Be sure to warm up before your workout. A brisk walk is a good way to warm up. After your strength training, do a series of stretches, holding each stretch for 30 to 60 seconds to finish the day’s workout.