Recent research highlights the significant role of resistance exercise alongside aerobic activity and diet in reducing the risk of developing type 2 diabetes among those with prediabetes, particularly in midlife and older adults.
Prediabetes is not a diagnosis to ignore. It means blood sugar levels are higher than normal but not yet high enough for type 2 diabetes, and the condition signals that the body is starting to struggle with the way it handles glucose. The Centers for Disease Control and Prevention says more than 115 million adults in the United States have prediabetes, and most do not know it. Left unchecked, it can increase the risk of type 2 diabetes, heart disease and stroke.
Diet matters, but exercise is just as important. The CDC recommends at least 150 minutes a week of moderate-intensity activity, such as brisk walking, or 75 minutes of vigorous exercise, along with muscle-strengthening work on two or more days each week. The agency says lifestyle changes can reduce the risk of progressing to type 2 diabetes by up to 50%, while another CDC page says the reduction can be 58%, and 71% for adults over 60.
That advice is supported by a recent analysis highlighted by Harvard T.H. Chan School of Public Health. Researchers found that consistent resistance training in midlife, such as lifting weights or using weight machines, may substantially reduce the risk of developing type 2 diabetes. Harvard said the work, published in JAMA Network Open on June 22, also suggested the benefits were stronger when strength training was paired with aerobic exercise and less time spent sitting.
The reason is straightforward. Working muscles use glucose for fuel, which helps draw sugar out of the bloodstream, and regular training makes muscles more responsive to insulin. Resistance exercise also builds muscle, giving the body more tissue able to store glucose. For people who are newly learning they have prediabetes, the practical message is simple: keep the dietary changes, but make room for both cardio and strength work, starting small if needed and increasing gradually.
Disclaimer: This content is for informational purposes only and is not intended to be a substitute for professional medical judgment, advice, diagnosis, or treatment.
