A diabetes trainer shares a workout designed to ease your body into exercise and steady blood sugar changes

Garett Reid, a trainer with BetterMe: Health Coaching, takes a careful approach when helping people with diabetes begin exercising. He says that, with time, they can progress to training much like anyone else.

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When he starts working with clients who have diabetes, Reid usually begins them on a simple, well-tested strength routine.

The goal is not immediate muscle building or improved cardio numbers. Instead, the early focus is on understanding how the body responds to exercise and how blood sugar levels shift during and after workouts.

“Your first month, don’t even worry about building muscle,” Reid tells Fit&Well. “In my opinion, you need to learn how your body reacts to the training.

“Strength training is going to improve insulin sensitivity. Cardio is going to improve muscle function. That is going to improve your body’s ability to regulate glucose.

“A year down the road you can train exactly the same as someone without diabetes, but the early workouts should be all about adapting and learning how your body reacts.”

BetterMe has also launched diabetes-focused workouts with charity partner Diabetes UK, highlighting the importance of checking blood sugar before exercise, right after, and again two to four hours later.

Below, Reid, an NSCA-certified trainer, shares the full-body strength session he recommends for people with diabetes who are just getting started.

This advice was reviewed by Neil Gibson, senior physical activity advisor at Diabetes UK.

How to do the strength workout if you have diabetes

Reid often suggests starting with strength work first because many people do not train that way and often begin with relatively low muscle mass.

Building muscle over time can help increase glycogen storage and may reduce the amount of glucose in the bloodstream.

He usually advises keeping the session to six compound exercises that work several muscle groups at once.

“Pick one compound exercise for each major body part, including the chest, back, shoulders, legs and core,” he says.

For the core, Reid usually prefers standing moves that challenge balance and stability, such as suitcase carries or front carries. Since equipment may not always be available, this routine uses a plank instead.

Begin with two sets of each exercise, using 8 to 12 reps per set. You should finish each set feeling as though you could do three or four more reps. Rest for 90 seconds between sets to keep the intensity moderate.

Repeat the workout two to three times a week for four weeks.

“The next session, do the same [number of sets and reps], then the same again. You might find it a little boring when you start, but that’s intentional.”

Test your blood sugar levels before and immediately after a workout, and two to four hours later to monitor how your body reacts to exercise.

After you understand how your body and blood sugar respond, you can gradually raise the weight and the effort level by working closer to failure, ending each set with about two reps in reserve, to support muscle growth.

Here is the beginner-friendly full-body workout Reid recommends for people with diabetes.