They say once you’re diagnosed diabetic, you’re always diabetic.

However, as an experienced strength coach, I have seen first-hand the transformative power of strength training in helping people reverse their diabetes.

Over the years, I have worked with numerous clients who were struggling with high blood sugar levels and insulin resistance, and I have witnessed them achieve remarkable improvements in their health through the power of resistance exercise.

While medications and lifestyle changes can help manage diabetes, recent studies have shown that strength training is the most effective way to prevent and manage chronic diseases, including diabetes.

Here are some ways that strength training can help reverse diabetes:

1. Increases insulin sensitivity:
   
   Insulin is a hormone that regulates blood sugar levels by signaling the cells to take up glucose from the bloodstream. People with type 2 diabetes often have insulin resistance, meaning that their cells don’t respond to insulin correctly. Strength training can increase insulin sensitivity by improving muscle mass and reducing body fat, making the cells more responsive to insulin.
   
2. Lowers blood sugar levels:
   
   Strength training can also lower blood sugar levels by increasing glucose uptake by the muscles. During exercise, the muscles use glucose as fuel, which can reduce the amount of glucose circulating in the bloodstream. This effect can last up to 24 hours after a strength training session, making it an effective way to control blood sugar levels.
   
3. Reduces inflammation:
   
   Chronic inflammation is a common feature of diabetes and can lead to tissue damage and insulin resistance. Strength training can reduce inflammation by decreasing the production of inflammatory cytokines and increasing the levels of anti-inflammatory cytokines. This can improve insulin sensitivity and reduce the risk of complications associated with diabetes.
   
4. Improves cardiovascular health:
   
   Diabetes increases the risk of cardiovascular disease, which is the leading cause of death in people with diabetes. Strength training can improve cardiovascular health by reducing blood pressure, improving cholesterol levels, and reducing the risk of heart disease. This can help reduce the risk of complications and improve overall health.
   
5. Builds muscle mass:
   
   Finally, strength training can help build muscle mass, which is essential for maintaining a healthy metabolism. Muscle is more metabolically active than fat, meaning that it burns more calories at rest. By increasing muscle mass, strength training can improve the body’s ability to regulate blood sugar levels and reduce the risk of obesity and other metabolic disorders.

Thanks to these key factors, I’ve seen clients reduce their HbA1c levels by as much as 2-3 points, significantly reducing their risk of diabetes-related complications. I have also seen clients lose weight, build muscle mass, and improve their overall fitness levels, all while reducing their reliance on medication.

Strength training is a powerful tool for reversing diabetes and improving overall health. By increasing insulin sensitivity, lowering blood sugar levels, reducing inflammation, improving cardiovascular health, and building muscle mass, strength training can help people with diabetes manage their condition and reduce the risk of complications. It’s never too late to start strength training, so talk to your healthcare provider or a certified fitness trainer to develop a safe and effective exercise program that suits your needs and abilities.