Strength training has a name associated with sculpting muscles, bodybuilding and a toned physique alike, but its advantages reach beyond the surface. One very interesting area of research in strength training is its connection to insulin resistance, and how it can combat conditions such as PCOS, diabetes and metabolic syndrome (to name a few).
Let’s dive into this connection and explore strength training as a potential tool to reduce insulin resistance.
What is insulin resistance?
Imagine your body is a house that needs energy to function properly and glucose is the electricity that powers the house. Insulin, which is a hormone produced by the pancreas is the key to unlock your front door, to let glucose into the house (cells) so it can be used for energy.
Sometimes the locks on the doors can become rusty and stiff, which makes it harder for insulin to open the door to glucose and eventually over time, the door stays closed and this may lead to diabetes mellitus (type 2 diabetes).
What conditions are associated with insulin resistance?
Type 2 diabetes mellitus
Polycystic ovarian syndrome (PCOS)
Menopause
Metabolic syndrome
Is strength training the solution?
Strength training (also known as weight lifting or resistance exercise) increases muscle strength by making muscles work against a force or weight. Whilst building muscle and strength has traditionally been associated with body building, or for women “getting bulky” … the metabolic benefits is remarkable.
Here’s how it combats insulin resistance and its associated conditions:
Strength training enhances insulin sensitivity, the opposite of insulin resistance. Regular strength training makes your muscles better at using insulin, which helps to control your blood sugar levels, facilitating the efficient clearance of glucose from the bloodstream.
Muscle tissue is metabolically active, meaning it consumes energy even at rest. By increasing muscle mass through strength training, you can increase your resting metabolic rate (RMR)/ basal metabolic rate (BMR), which leads to better glucose metabolism and improved insulin sensitivity.
Interestingly, preserving muscle mass becomes crucial in combating age-related muscle loss (sarcopenia), which exacerbates insulin resistance.
Strength training contributes to fat loss by promoting the utilization of stored fat as an energy source. Reduced adiposity, particularly visceral fat—the type that accumulates around organs—correlates with improved insulin sensitivity and reduced inflammation, both pivotal in mitigating insulin resistance.
Insulin resistance often coexists with cardiovascular risk factors such as hypertension and high cholesterol. Regularly strength training can improve your cardiovascular health by lowering blood pressure, improving lipid profiles, and enhancing vascular function.
Strength training emerges as a powerful tool in the battle against insulin resistance, offering significant benefits that extend beyond mere muscle gain. By incorporating regular strength training sessions into your fitness routine, you can improve your body’s ability to manage blood sugar levels, enhance metabolic health, and reduce the risk of developing type 2 diabetes. The positive impact on insulin sensitivity underscores the importance of a well-rounded exercise regimen that includes resistance training as a key component.
If you’re ready to take control of your health and combat insulin resistance effectively, consider seeking professional guidance.
Book a session with Naturopath Melissa McDonald for personalized dietary and lifestyle strategies tailored to your needs.
Click here to book a naturopathy consult
Alternatively, connect with Exercise Physiologist Cassie Farrelly to develop a customized strength training program designed to boost your insulin sensitivity and overall well-being.
Click here to book a exercise physiology appointment
Your journey to better health starts with the right support and expertise. Don’t wait—take the first step today!
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