In 7th grade I was fast and athletic, but I'm sure I was well under 100 lbs. Not ideal for someone whose goal was to be a professional football player. I needed to put on some muscle. So, the next summer, I worked with my dad at his body shop in Charlotte cleaning up while he repaired cars to earn money for my first weight bench. I spent countless hours under the barbell grinding out reps and slowly adding muscle and it became a passion for me after seeing the results. It wasn't till many years later I began to realize other positive effects on mental health, bone strength, improved hormone balance, etc. It wasn't till recently, I began to explore the benefits of resistance training and muscle mass on metabolic health. Turns out, Muscle does more than move bones, but is a powerful driver of metabolic health. This is huge for the aging population and especially for those who are trying to manage chronic conditions such as type 2 diabetes. If you are looking for a way to optimize blood sugar control, boost energy levels, and reduce your risk of chronic disease, resistance training might be the key ingredient to unlocking your metabolic health.
Here’s how resistance training can enhance your metabolic health and why it’s never too late to start.
Muscle: Your Metabolic Powerhouse
It's true muscles pull on bones to help us move and are tools for physical strength, but they are more than that. Muscle is a primary site for glucose uptake and storage, and it is also a primary site of hormonal signaling that impacts metabolic health.
When you resistance train, your muscles use stored glycogen (a form of glucose) for energy. Afterward, they act like sponges, pulling glucose from your bloodstream to replenish those stores. More muscle = more glucose uptake and storage. This in turn helps lower blood sugar levels and improves overall metabolic efficiency.
Improving Insulin Sensitivity
Insulin is the hormone responsible for moving glucose from your bloodstream into your cells for energy. When your cells respond well to insulin, they efficiently absorb glucose, keeping blood sugar levels balanced. This is called good insulin sensitivity. When insulin sensitivity decreases, it can lead to insulin resistance—a precursor to Type 2 diabetes and other metabolic issues.
Resistance training improves insulin sensitivity by:
- Enhancing Glucose Uptake: After resistance training, muscle cells become more responsive to insulin, making it easier for them to absorb glucose.
- Reducing Visceral Fat: Strength training helps reduce fat stored around your organs, which can lower inflammation and improve insulin function.
- Balancing Hormones: It positively impacts hormones like testosterone and growth hormone, which are critical for maintaining metabolic health.
Long-Term Health Benefits
The benefits of resistance training extend far beyond blood sugar control:
- Reduced Risk of Chronic Disease: Lower risk of diabetes, heart disease, and obesity.
- Improved Body Composition: Gain lean muscle while reducing body fat.
- Increased Energy and Stamina: Feel stronger and more energetic in your daily life.
- Slowed Age-Related Decline: Maintain independence and vitality as you age.
How to Get Started
You don’t need fancy equipment or hours at the gym to reap the benefits. Here’s how to begin:
- Start with Basics: Incorporate bodyweight exercises like squats, push-ups, and lunges. Progress to weights as you build strength.
- Train Consistently: Aim for 2-4 resistance-training sessions per week, allowing rest days for recovery.
- Focus on Compound Movements: Exercises like deadlifts, rows, and presses target multiple muscle groups for maximum impact.
- Fuel Your Body: Pair training with a nutrient-dense diet rich in lean proteins, healthy fats, and whole carbohydrates to optimize recovery and performance.
Take the First Step
Resistance training isn’t just for bodybuilders or athletes—it’s for anyone who wants to feel stronger, move better, and live healthier. Whether you’re new to strength training or looking to get back into it, there’s no better time to start than now.
