Around1 in 10 adults in the U.S. has diabetes, and1 in 3 adults has prediabetes, blood sugar levels that are higher than normal. High blood sugar increases the chance of nerve damage, heart disease, vision loss, and other health problems, so keeping blood glucose in check is vital, especially for people with diabetes.

The good news?  Exercise is one of your most powerful allies for blood sugar control. Ahead, we’ll look at how to regulate blood sugar with strength training and how the rightweightlifting gear can help you get better results. 

Strength Training vs. Resistance Training vs. Weightlifting: What’s the Difference?

There are slight differences between the three, but for the purpose of improving blood sugar control, they all focus on the same essential thing: challenging your muscles to get stronger. This can help your body manage glucose more effectively.
Here’s how they relate:

• Strength training is the broad term for any exercise that builds muscle strength and endurance.
• Resistance training is the most common method of strength training. It includes using resistance bands, weights, machines, or your own body weight.
• Weightlifting is a type of resistance training that specifically involves lifting external weights like dumbbells, barbells, or kettlebells.

While some fitness professionals may define these terms more narrowly, those distinctions don’t change the core benefit. Whether you're lifting heavy or using lighter resistance, you're still helping your muscles use glucose more effectively and improving your overall metabolic health.

How Strength Training Helps Control Blood Sugar

Muscle tissue is like a storage tank for glucose. When you lift weights or do other forms of strength training, your muscles become better at pulling glucose out of your bloodstream and putting it to use. This matters most after you eat, when blood sugar levels tend to rise. Increased muscle mass helps your body manage those spikes more effectively.

Researchers have found that doing resistance training before eating canimprove insulin sensitivity. That means your body uses glucose more efficiently. People who did resistance training before eating also had a slower rise in blood sugar after the meal. This resultcan last 24 hours or more after your workout.

Weight training and aerobic exercise both help manage blood sugar and lower your risk of diabetes.

Benefits of Strength Training: Beyond Just Blood Sugar

Strength training does more than help regulate blood sugar—it supports nearly every major system in your body. As you build muscle, you're also building protection against a wide range of health risks.

Targets dangerous belly fat

Excess fat around your waist isn’t just a cosmetic concern—it’slinked to a higher risk of chronic conditions like diabetes and heart disease. In fact, research suggests that waist circumference may be a stronger predictor of disease risk than overall body weight. Strength training helps reduce visceral fat, the deep belly fat that surrounds your organs.

Increases metabolism

Muscle tissue ismore metabolically active than fat tissue. It’s why muscles burn more calories than fat, even at rest. The more muscle mass you have, the more energy your body uses each day. That boost in metabolism can support blood sugar control and make weight management easier.

Helps with fat loss

Strength trainingsupports fat loss while preserving lean muscle. That combination can ease the strain on your joints, benefit your heart, and support your hormone health, all of which are tied to better long-term outcomes.

Improves insulin sensitivity

Insulin sensitivity refers to how well your cells respond to insulin—a hormone that helps move glucose from your blood into your cells. When your body becomes more sensitive to insulin, it needs less of it to process glucose. Exercise, including strength training,lowers your risk of insulin resistance, a common precursor to diabetes.

Reduces risk of type 2 diabetes

Adding resistance exercises to your routine canlower your chances of developing type 2 diabetes. We mentioned it earlier, but it’s worth repeating—muscles are like glucose storage tanks. Stronger, bigger muscles are better at absorbing glucose, which helps prevent unhealthy spikes in blood sugar.

How to Get Started With Strength Training

Adding strength training to your exercise routine can set you up for a healthier, more active life across the board. Getting started is easier when you break it into simple, manageable steps. Here’s how to begin:

• Start with full-body workouts: Aim for two to three sessions a week. Focus on basic moves like squats, lunges, rows, and presses to build a solid foundation.
• Use light weights or body weight: Start with moves that help you learn proper form without strain. Increase weight gradually as you get stronger.
• Consider working with a trainer: A few sessions with a professional can help you master technique. Good form reduces your risk of injury.
• Invest in the right gear: A quality pair of weightlifting grips or wrist wraps makes a big difference. These aids provide wrist support and improve your grip to help you lift with more control.
• Be consistent: You don’t need long sessions to see results. Stick with it and let steady effort build over time.
• Give your body time to recover: Rest between workouts and prioritize sleep and nutrition, especially protein, to support muscle repair.

Train Better With Versa Gripps & Versa Wrapps

Versa Gripps and Versa Wrapps support your wrists and strengthen your grip, so you stay locked in on every lift. When you’re not worried about wobbly wrists or losing your grip on the bar, you can focus on executing each movement with precision.

GetVersa Gripps for all-in-one support with pushing and pulling moves. If your goal is mastering pressing movements like overhead press and bench press,Versa Wrapps are the best wrist wraps for lifting, bar none.