Strength Training and Insulin Resistance

You’ve probably heard the term “insulin resistance.”  But, what the heck is it? 

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Insulin is a super-important hormone that helps shuttle glucose (sugar) from your bloodstream into your cells for energy. When you become insulin resistant, your cells stop responding well to insulin. That means more sugar lingers in your blood—leading to:

• Higher fasting glucose levels
• Increased fat storage (especially around the midsection)
• Low energy and brain fog
• Over time, an increased risk for type 2 diabetes, heart disease, and cognitive decline

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Insulin resistance can be caused by excess body fat, inactivity, a poor diet, inflammation, aging and even genetics. It is often called “pre-pre-diabetes.” And it affects millions.

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If you’re noticing changes like belly fat, energy crashes, or creeping blood sugar levels and wondering if it’s all just part of getting older, it could be insulin resistance. And guess what? There’s something you can do about it. 

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Strength training is one of the most powerful tools for reversing insulin resistance.

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And not to beat a dead horse, but when I say “strength training,” I’m talking progressive, intentional strength training that challenges your muscles to adapt, not aerobics classes that happen to use dumbbells.

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Why is strength training so effective? Think about muscle as your biggest glucose "sink." It’s where your body stores and burns the majority of your blood sugar. When you increase muscle mass and improve muscle function through strength training, you:

• Create more space for glucose to go (instead of staying in your blood)
• Improve your cells’ sensitivity to insulin
• Burn more calories at rest 
• Shift your metabolism to favor fuel use over fuel storage

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Strength training is not just about aesthetics—it’s about metabolic health. If your doctor has mentioned prediabetes, high A1C, or metabolic syndrome, or if you just feel like your body isn’t responding the way it used to, it might be time to add some weights into your life.

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So, what about cardio? Walking and aerobic exercise are great - we recommend it. But without strength training, you're missing the biggest lever you can pull to improve insulin sensitivity. 

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And what about diet? YES! Reducing things like sugar, processed foods, and refined carbs will also have a huge impact. As will maintaining a healthy weight. So, if you’re already strength training and not seeing fat loss, it’s time to focus on nutrition. 

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Your health isn’t just about the scale—it’s about strength, inside and out. Especially after age 40, when we start naturally losing muscle mass (sarcopenia), strength training goes from “nice to have” to non-negotiable.

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Want to nerd out? Here are some scientific studies supporting strength training’s impact on insulin sensitivity: 

Effect of resistance exercise on insulin sensitivity of skeletal muscle

Effects of resistance training on insulin sensitivity in the elderly: A meta-analysis of randomized controlled trials

Twice-Weekly Progressive Resistance Training Decreases Abdominal Fat and Improves Insulin Sensitivity in Older Men With Type 2 Diabetes