Weightlifting May Outperform Cardio in Diabetes Prevention, New Study Suggests

New research from Virginia Tech’s Fralin Biomedical Research Institute indicates that resistance training could be more effective than aerobic exercise for controlling blood sugar levels and preventing diabetes.

The groundbreaking study found that while both forms of exercise provide significant health benefits, weightlifting and other resistance exercises appear to have superior effects on metabolic health, particularly in how the body processes sugar and fat.

Researchers designed an innovative experiment to compare different exercise modalities using mice fed a high-fat diet to simulate human obesity and insulin resistance—two major risk factors for type 2 diabetes. The mice were divided into three groups: one performed endurance training by running on a wheel, another engaged in resistance training by lifting weighted doors to access food (mimicking human squats with increasing loads), and a control group remained sedentary.

“Our data showed that both running and weightlifting reduce fat in the abdomen and under the skin, and improve blood glucose maintenance, with better insulin signaling in skeletal muscle,” said Zhen Yan, professor and director of the Center for Exercise Medicine Research at the institute. “Importantly, weightlifting outperforms running in these health benefits.”

After several weeks of training, both exercise groups demonstrated significant improvements compared to the inactive mice. However, the resistance-training mice showed particularly impressive results in several key areas. They not only reduced subcutaneous fat but also decreased visceral fat—the dangerous type that surrounds internal organs and is strongly linked to diabetes risk.

The “weightlifting” mice also demonstrated superior ability to clear glucose from their bloodstream, a critical factor in preventing diabetes. Researchers discovered that these benefits weren’t solely due to increased muscle mass but involved specific metabolic adaptations and changes in muscle-signaling pathways that enhanced glucose regulation.

This research adds to growing evidence supporting strength training as a powerful tool for metabolic health management. The findings could be particularly encouraging for individuals who struggle with extended cardio workouts due to joint problems, mobility issues, or other health concerns.

“The findings also bring good news for people who, for any number of reasons, cannot engage in endurance-type exercise,” Yan noted. “Weight training has equal, if not better, anti-diabetes benefits.”

The study comes at a critical time as diabetes rates continue to rise globally. According to the Centers for Disease Control and Prevention, more than 37 million Americans have diabetes, and approximately 96 million adults have prediabetes. Finding effective preventive strategies is increasingly urgent for public health.

While the research was conducted using animal models rather than human participants, it aligns with previous human studies suggesting resistance training’s unique benefits for metabolic health. Many current exercise guidelines for diabetes prevention already recommend incorporating both aerobic and resistance training.

Medical experts not involved in the study note that these findings reinforce the importance of a comprehensive approach to exercise. Dr. Jane Miller, an endocrinologist at Metropolitan Medical Center who wasn’t part of the research team, commented: “This study provides valuable mechanistic insights into why strength training should be considered essential, not optional, in diabetes prevention programs.”

Despite the promising results for resistance training, the Virginia Tech researchers emphasized that the ideal approach likely combines both modalities. “The take-home message is that you should do both endurance and resistance exercise, if possible, to get the most health benefit,” Yan concluded.

The complete study findings were published in the Journal of Sport and Health Science and may influence future exercise recommendations for individuals at risk of developing type 2 diabetes.