Strength training helps muscles become more sensitive to insulin, the hormone that regulates blood sugar levels. When muscles are stronger and more responsive, they can uptake glucose from bloodstream more efficiently, helping to lower blood sugar levels. I call muscle the “blood sugar mop”, mopping up excess blood sugar from the body.

Improving your muscle mass increases your resting metabolic rate, which helps your body burn more calories and manage your weight more effectively. Excess body weight around the abdomen is a risk factor for insulin resistance and type 2 diabetes, strength training can aid in weight management and improve overall metabolic health.

How many days a week should you strength train?

At the very least 2 days a week. If you want to see great results 3-4 times a week. Remember rest and recovery is HUGE. In order for your muscles to recover you typically need 48 hours of rest between working the same muscle.

The most important thing to remember is consistency. If you strength train currently once a week, and want to add in another day, making it easy to achieve to get that session in by looking over your schedule and find that time in your week that has the least amount of friction so you can’t talk yourself out of the workout. Maybe add in a strength training class with your friends, so you feel accountablity to be there. Maybe prepare your gym bag the night before so there are fewer barriers to starting.

Should I set up a reward system for myself?

Motivation happens when you actually accomplish the task you set out to do, and reward yourself after you achieve a daily goal helps you stay motivated too. Our lives are busy, so keeping track of your workouts and rewarding yourself (like new gear or a relaxing activity) helps you stay on track and motivated as well.

Incorporating regular strength training into your routine offers numerous health benefits, from boosting your metabolism and improving body composition to enhancing strength and supporting overall well-being.

Whether you’re aiming to prevent diabetes or simply want to feel more energetic and confident, consistent strength training can be a powerful tool.

Start small, set realistic goals, stay motivated through progress and rewarding yourself.

Start today!!