Lifting weights is not just to build muscle; it’s also key in healthy living and ageing. Studies suggest that it’s great for lowering elevated blood sugar levels and improving insulin sensitivity. Here’s why you should prioritise consistent strength training along with cardio.
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Cardio is for burning calories and strength training is for building muscle and protecting bone health. That’s been our understanding for some time. But researchers are highlighting another big benefit of lifting weights: improved insulin sensitivity. Lifting weights has metabolic benefits, so whether you want to manage blood sugar, reduce type 2 diabetes risk or want to maintain a healthy weight in midlife, weights is key.
What is insulin sensitivity?
Insulin is the hormone that moves glucose from the bloodstream into the cells, where it’s used for energy. Insulin resistance is when the body becomes less sensitive to insulin, in which case the pancreas has to make more insulin to keep blood sugar levels stable. Over time, this increases the risk of prediabetes, type 2 diabetes and cardiovascular disease.
Why strength training helps
When you challenge your muscles, you prompt them to absorb more glucose from the bloodstream – both during and after exercise. As your muscle mass goes up, your body becomes better at storing and using glucose, and this reduces the amount of insulin needed to do the job.
Studies show that regular strength training significantly improves insulin sensitivity, even if you don’t lose substantial weight. This makes it particularly beneficial for people in midlife, when hormonal changes can make insulin resistance more common.
More muscle, better metabolism
Muscle tissue tends to burn more energy than fat tissue, even at rest. So building and maintaining muscle through strength training can improve your resting metabolic rate while also supporting healthier blood sugar regulation.
You also don’t have to lift heavy to see benefits. Consistency is key – regular dumb-bells, bodyweight exercises and resistance bands can all help stimulate muscle growth.
How often should you train
Health experts say you should train 2 to 3 times a week at least. And make sure to target all the major muscle groups. It’s also important to pair weight lifting with regular walking or aerobic exercise, as this seems to offer the greatest improvements in insulin sensitivity.
The bottom line
A balanced diet is obviously a vital part of blood sugar management but strength training is being recognised as an essential tool for improving insulin sensitivity. Weight lifting can help your body use insulin more efficiently but remember to combine it with a balanced eating plan, good sleep and stress management.
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