The Power of Compound Weightlifting for Diabetes Management

Why Compound Weightlifting Matters for People with Diabetes

Strength training is a crucial yet often overlooked component of diabetes management. While aerobic exercise is widely recognised for its role in improving insulin sensitivity, compound weightlifting exercises provide additional metabolic and musculoskeletal benefits that can be transformative for individuals with type 2 diabetes (Colberg et al., 2016).

What Are Compound Exercises?

Compound exercises are multi-joint movements that engage multiple muscle groups simultaneously. Examples include squats, deadlifts, bench presses, and rows. These exercises:

✔ Enhance insulin sensitivity – Larger muscle mass leads to greater glucose uptake, reducing blood sugar levels (Bird & Hawley, 2017).

✔ Increase muscle mass – Muscle is a metabolically active tissue, helping with glucose regulation (Holten et al., 2004).

✔ Improve functional movement – Making daily tasks easier, reducing the risk of falls and injuries (Gordon et al., 2009).

✔ Support fat loss and metabolic health – Muscle burns more calories at rest, aiding in weight management (Westcott, 2012).

✔ Boost heart health – Improving cardiovascular efficiency is crucial for those at risk of diabetes-related complications (Yavari et al., 2012).

The Best Compound Movements for Diabetes Management

To maximise benefits, focus on these foundational exercises:

1. Squats

• Engage the legs, core, and glutes while improving mobility.

• Help with insulin sensitivity and strengthen lower-body function (Grontved et al., 2012).

2. Deadlifts

• Work multiple muscles, including the posterior chain (back, glutes, and hamstrings).

• Improve posture and overall strength, reducing injury risk (Campos et al., 2002).

3. Bench Press

• Strengthens the upper body, particularly the chest, shoulders, and triceps.

• Aids in bone density and muscle development (Westcott, 2012).

4. Rows (Barbell or Dumbbell)

• Strengthen the back and improve posture.

• Help prevent muscular imbalances common in those with sedentary lifestyles (Fisher et al., 2011).

5. Overhead Press

• Builds upper-body strength while engaging the core.

• Enhances shoulder stability and mobility (Fisher et al., 2011).

Super Set Training: Combining Strength with Movement-Based Exercises

Super sets involve performing two exercises back-to-back, reducing rest time and increasing calorie burn. For those with diabetes, incorporating functional movement-based exercises with compound lifts can enhance cardiovascular benefits, muscle endurance, and glucose control (Colberg et al., 2010).

Final Thoughts

Integrating compound weightlifting with functional movement-based supersets is one of the most effective ways to manage diabetes, improve metabolic health, and build functional strength. Regular resistance training and movement-focused exercises enhance glucose control, builds resilience, and supports overall well-being (Colberg et al., 2016).

If you’re new to weightlifting, start with lighter weights and proper form before progressing. For those already lifting, try incorporating super sets to boost intensity and maximise results.

Start lifting today—your muscles, metabolism, and blood sugar levels will thank you!

References

Bird, S.R. & Hawley, J.A. (2017) ‘Update on the effects of physical activity on insulin sensitivity in humans’, BMJ Open Sport & Exercise Medicine, 3(1), p. e000143.

Campos, G.E., Luecke, T.J., Wendeln, H.K., Toma, K., Hagerman, F.C., Murray, T.F., Ragg, K.E., Ratamess, N.A., Kraemer, W.J. & Staron, R.S. (2002) ‘Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones’, European Journal of Applied Physiology, 88(1-2), pp. 50-60.

Colberg, S.R., Sigal, R.J., Yardley, J.E., Riddell, M.C., Dunstan, D.W., Dempsey, P.C., Horton, E.S., Castorino, K. & Tate, D.F. (2016) ‘Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association’, Diabetes Care, 39(11), pp. 2065-2079.

Colberg, S.R., Albright, A.L., Blissmer, B.J., Braun, B., Chasan-Taber, L., Fernhall, B., Regensteiner, J.G., Rubin, R.R. & Sigal, R.J. (2010) ‘Exercise and type 2 diabetes: the American College of Sports Medicine and the American Diabetes Association: joint position statement’, Diabetes Care, 33(12), pp. e147-e167.

Fisher, J., Steele, J., Bruce-Low, S. & Smith, D. (2011) ‘Evidence-based resistance training recommendations’, Medicine and Sports Science, 56, pp. 209-230.

Gordon, B.A., Benson, A.C., Bird, S.R. & Fraser, S.F. (2009) ‘Resistance training improves metabolic health in type 2 diabetes: a systematic review’, Diabetes Research and Clinical Practice, 83(2), pp. 157-175.

Grontved, A., Rimm, E.B., Willett, W.C., Andersen, L.B. & Hu, F.B. (2012) ‘A prospective study of weight training and risk of type 2 diabetes mellitus in men’, Archives of Internal Medicine, 172(17), pp. 1306-1312.

Holten, M.K., Zacho, M., Gaster, M., Juel, C., Wojtaszewski, J.F. & Dela, F. (2004) ‘Strength training increases insulin-mediated glucose uptake, GLUT4 content, and insulin signalling in skeletal muscle in patients with type 2 diabetes’, Diabetes, 53(2), pp. 294-305.

Westcott, W.L. (2012) ‘Resistance training is medicine: effects of strength training on health’, Current Sports Medicine Reports, 11(4), pp. 209-216.

Yavari, A., Najafipoor, F., Aliasgarzadeh, A., Niafar, M. & Mobasseri, M. (2012) ‘Effect of aerobic exercise, resistance training or combined training on glycaemic control and cardiovascular risk factors in patients with type 2 diabetes’, Biological Research for Nursing, 14(2), pp. 195-201.