Resistance Training Reduces Type 2 Diabetes Risk in Adults

Key Takeaways

• Consistent resistance training was linked to a significantly lower risk of type 2 diabetes (T2D).
• Adults performing at least 2 hours of strength training weekly had a 27% lower T2D risk.
• Combining resistance training, aerobic exercise, and reduced sedentary behavior produced the greatest protective effect.
• Long-term exercise consistency during midlife delivered the strongest diabetes prevention benefits.
• Findings support current recommendations that encourage both strength and aerobic exercise for metabolic health.

Resistance Training Lowers Type 2 Diabetes Risk When Combined With Cardio

A large prospective study published in JAMA Network Open highlights the long-term benefits of resistance training for type 2 diabetes prevention. Researchers found that adults who consistently engaged in strength-training activities throughout midlife experienced a substantially lower risk of developing type 2 diabetes (T2D), particularly when resistance exercise was combined with aerobic activity and reduced sedentary behavior.

The findings provide valuable insights for healthcare professionals (HCPs) seeking evidence-based lifestyle interventions to support diabetes prevention and metabolic health.

How Does Resistance Training Affect Type 2 Diabetes Risk?

Type 2 diabetes continues to place a significant burden on healthcare systems worldwide. While aerobic exercise has long been recognized as a cornerstone of diabetes prevention, researchers sought to better understand the role of long-term resistance training and its interaction with other lifestyle behaviors.

The study analyzed data from 143,715 healthcare professionals enrolled in three major U.S. cohorts: the Health Professionals Follow-up Study (HPFS), Nurses’ Health Study (NHS), and Nurses’ Health Study II (NHS II). Participants were followed for nearly 19 years and had no history of diabetes, cancer, or major cardiovascular disease at baseline.

Investigators assessed resistance training habits every two to four years and examined exercise patterns between the ages of 40 and 60. During follow-up, 10,038 participants developed T2D.

The analysis revealed that participants who performed at least two hours of resistance training weekly experienced a 27% lower risk of T2D compared with individuals who did not engage in strength training. Researchers also observed a dose-response relationship, indicating that greater consistency in resistance exercise was associated with stronger protective effects.

Why Do Strength Training and Aerobic Exercise Work Better Together?

One of the most clinically relevant findings was the synergistic effect of combining exercise modalities.

Adults who maintained consistent resistance training of at least 30 minutes weekly throughout midlife demonstrated a 42% lower risk of developing T2D. Individuals who gradually increased their strength-training participation over time also experienced meaningful benefits, reducing diabetes risk by approximately 21%.

However, the most pronounced reduction occurred among participants who met all three healthy lifestyle benchmarks:

• At least 1 hour of resistance training weekly
• At least 15 MET-hours of aerobic exercise weekly
• Less than 2 hours of television viewing daily

This group demonstrated a 62% lower risk of developing T2D compared with less active participants.

Can Reducing Sedentary Time Improve Diabetes Prevention?

The study suggests that limiting sedentary behavior may amplify the benefits of physical activity. Researchers used television viewing as a marker of sedentary time and found that participants who reduced prolonged sitting while maintaining regular exercise achieved the strongest metabolic outcomes.

Notably, the associations remained robust after adjusting for factors such as age, family history of diabetes, diet quality, smoking status, alcohol intake, menopausal status, waist circumference, and body mass index (BMI)

What Do These Findings Mean for Healthcare Professionals?

For clinicians, nurses, diabetes educators, and preventive care specialists, the results reinforce the importance of promoting comprehensive physical activity strategies rather than focusing on a single type of exercise.

The study supports current public health recommendations that encourage resistance training at least twice weekly alongside regular aerobic exercise. It also underscores the importance of helping patients establish sustainable exercise habits during midlife, when long-term behavioral patterns can substantially influence future metabolic health.

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Although the cohort predominantly comprised White healthcare professionals, the findings strengthen the growing body of evidence supporting strength training, aerobic exercise, and reduced sedentary behavior as practical strategies for lowering the risk of type 2 diabetes. Future research involving more diverse populations and objective measures of exercise intensity will help clarify the broader applicability of these findings.

Source:

JAMA Network.