Strength training might deliver more than just muscle gains. Recent research suggests it could actually outperform running when it comes to guarding against diabetes and unhealthy weight gain.
In a newly published study involving mice on high-fat diets, Virginia Tech scientists discovered that while both running and weightlifting improved blood sugar regulation, resistance training proved more effective at reducing body fat, enhancing glucose tolerance, and decreasing insulin resistance.
These factors are all critical for preventing and managing type 2 diabetes.
Senior study author Zhen Yan, who directs the Center for Exercise Medicine Research at Virginia Tech in Roanoke, Virginia, explained in a news release: “We all want to live a long, healthy life. We all know the benefits of regular exercise. There is plenty of evidence in humans that both endurance exercise, such as running, and resistance exercise, such as weightlifting are effective in promoting insulin sensitivity.”
The findings appeared online on October 30 in the Journal of Sport and Health Science.
Innovative Research Approach
To directly compare these two forms of exercise, researchers developed an unprecedented “weightlifting” model for mice.
One group of rodents wore small shoulder collars connected to weights. These mice had to lift a weighted lid to access their food, creating a motion similar to performing squats.
A second group had unlimited access to a running wheel.
A third group stayed inactive and received either standard or high-fat diets, according to researchers.
Study Outcomes
After eight weeks, both exercise groups demonstrated health improvements. However, the weight-training mice experienced more substantial decreases in both belly fat and subcutaneous (under-the-skin) fat, along with superior insulin signaling within muscle tissue.
Yan summarized the main takeaway: “The take-home message is that you should do both endurance and resistance exercise, if possible, to get the most health benefit.”
Good News for Those Who Can’t Run
Yan highlighted an important implication: “The findings also bring good news for people who, for any number of reasons, cannot engage in endurance-type exercise. Weight training has equal, if not better, anti-diabetes benefits.”
This is particularly relevant given that more than 38 million Americans have diabetes, according to the U.S. Centers for Disease Control and Prevention (CDC), with obesity remaining a major contributing factor.
Exercise vs. Medication
Yan emphasized that even with the growing popularity of diabetes medications like GLP-1 drugs, pharmaceutical treatments cannot replicate the comprehensive health benefits that come from regular physical activity.
Important Caveat
It’s worth noting that research conducted in animals often produces different results when replicated in human studies, so further investigation in people will be needed to confirm these findings.