Recent findings indicate that weightlifting may actually be more beneficial than running when it comes to managing blood sugar and potentially preventing diabetes.
A study conducted by the team at Virginia Tech’s Fralin Biomedical Research Institute showed that resistance training—like weightlifting or bodyweight exercises—can significantly impact the body’s ability to process sugar and fat.
To investigate the effects of different exercise forms on metabolism, researchers fed mice a high-fat diet designed to replicate conditions similar to obesity and insulin resistance in humans, which are known risk factors for type 2 diabetes.
In the study, the mice were divided into two groups: one engaged in endurance activities, running on wheels, while the other participated in strength training, which involved lifting a weighted door to access food—essentially mimicking the action of squatting under a load.
After undergoing this training for several weeks, both mouse groups displayed considerable health improvements compared to their sedentary counterparts. They experienced reductions in body fat, better blood sugar control, and enhanced insulin utilization. However, the weightlifting group outperformed the ones that ran.
“Our findings revealed that both running and weightlifting decreased abdominal and subcutaneous fat, enhancing blood sugar regulation via improved insulin signaling in skeletal muscle,” said Zhen Yang, a professor and director at the Fralin Biomedical Research Institute. “However, weightlifting showed superior benefits.”
The weightlifting mice not only lost more subcutaneous fat but also reduced more visceral fat—an unhealthy type that surrounds internal organs and is linked to diabetes risk. They managed to clear sugar from the bloodstream more effectively than their counterparts in the endurance group.
The research suggests these advantages extend beyond just increasing muscle mass. Resistance training appears to trigger distinct metabolic changes and muscle signaling that enhance blood sugar management.
While this study focused on mice, it adds to the existing evidence that strength training plays a crucial role in metabolic health. It’s also uplifting for those who might struggle with prolonged aerobic exercise, emphasizing strength training as a viable alternative.
“This study is particularly great news for individuals who find endurance exercise challenging for various reasons,” Yang pointed out. “Weight training can deliver similar, if not superior, anti-diabetic benefits.”
For optimal outcomes, researchers advise integrating aerobic exercises with strength training to effectively target heart health, muscle development, and metabolism.
“It’s crucial to perform both endurance and resistance exercises whenever possible for maximum health advantages,” Yang emphasized.
The study has been published in the Journal of Sport and Health Science.
