Scientists from Iowa State University found that building muscle strength may offer a way to lower your risk of type 2 diabetes.
They found that moderate muscle mass reduced the risk for type 2 diabetes by 32 percent.
The benefits were independent of cardiorespiratory fitness. Higher levels of muscle strength did not provide additional protection.
The results are encouraging because even small amounts of resistance exercise may improve muscle strength and help prevent type 2 diabetes.
The research is published in Mayo Clinic Proceedings and was conducted by DC (Duck-chul) Lee et al.
Of the 30 million Americans with diabetes, 90 to 95 percent have type 2, according to the Centers for Disease Control and Prevention.
In the study, the team examined more than 4500 people. They analyzed data from the Aerobics Center Longitudinal Study, collected at the Cooper Clinic in Dallas.
Study participants completed chest and leg presses to measure muscle strength. They ranged in age from 20 to 100 years old. The researchers required all participants to complete initial and follow-up exams.
The team found moderate strength reduced the risk of type 2 diabetes regardless of lifestyle choices such as smoking and drinking, or health issues such as obesity and high blood pressure.
While several factors contribute to muscle strength, resistance exercise is important.
Information on resistance exercise wasn’t available for most participants, with the exception of a small group, which showed a moderate correlation between muscle strength and frequency or days per week of resistance exercise.
Previous research suggests that resistance training improves glucose levels and reduces waist circumference—an indicator of excess fat associated with type 2 diabetes and other health issues.
Based on self-reports, only 20 percent of Americans meet the guidelines (two days a week of muscle-strengthening activities) for resistance exercise.
The team says while data for the study are not sufficient to provide suggestions for weight training, some is better than none.
You don’t need a gym membership or expensive equipment to start. In fact, you can start at home by doing body-weight exercises.
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