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May 25, 2025 – Traditionally, cardio exercises have been the go-to recommendation for individuals managing type 2 diabetes. However, new expert insights and research highlight that weightlifting—long associated with bodybuilding and general fitness—may play a crucial role in controlling blood sugar levels and reducing diabetes-related complications.
Why Weightlifting Works for Diabetes
According to Dr. Rajiv Kovil, Head of Diabetology at Zandra Healthcare and Co-founder of the Rang De Neela Initiative, weightlifting can significantly benefit people with type 2 diabetes by increasing muscle mass. “Muscles require glucose for energy, and the more muscle mass you have, the more efficiently your body can absorb glucose,” Dr. Kovil explains. This improved glucose absorption leads to better blood sugar control and can reduce the body’s reliance on insulin.
Kanikka Malhotra, a consultant dietician and diabetes educator, adds that weightlifting also improves blood flow, which may lower the risk of complications like peripheral neuropathy and diabetic retinopathy. Additionally, strength training helps manage weight, reduce high blood pressure, and lower cholesterol levels—key factors in preventing heart disease, a common complication among diabetics.
Dr. Surender Pal Singh, Head of the Physiotherapy Department at CK Birla Hospital in Delhi, notes that weightlifting enhances physical performance and balance, helping to lower the risk of falls and further complications. “By strengthening muscles, weightlifting contributes to better glucose absorption, improving overall blood sugar levels and reducing the risk of long-term complications,” Dr. Singh says.
Getting Started: Expert Recommendations
Dr. Kovil recommends that beginners start with strength training sessions three to four times per week, each lasting about 30 minutes. As your body adapts, you can gradually increase the duration to 45 minutes. A balanced routine is key: dedicate two days to upper body exercises (shoulders, arms, abs, and chest) and two days to lower body workouts (glutes, quads, hamstrings, and calves).
Dr. Singh emphasizes the importance of starting with lighter weights and focusing on proper form to prevent injury. He also advises incorporating other forms of exercise, such as cardio, to maintain a well-rounded fitness routine.
Malhotra highlights the need for proper hydration, correct technique, and balancing weightlifting with cardiovascular activities. She urges individuals to always consult a healthcare professional to ensure their exercise regimen aligns with their diabetes management plan.
The Bottom Line
Weightlifting is gaining recognition as an effective strategy for managing type 2 diabetes, offering benefits that go beyond traditional cardio routines. By increasing muscle mass, improving glucose metabolism, and reducing the risk of complications, strength training can be a valuable addition to a diabetic’s lifestyle—provided it is done safely and under professional guidance.
DISCLAIMER: This article is based on information from public sources and expert opinions. It is intended for informational purposes only and should not be construed as medical advice. Always consult your healthcare provider before starting any new exercise routine, especially if you have a medical condition such as diabetes.
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