How Muscle Helps Build a Strategy for Blood Sugar

Stacy O'Connor
Nov 7
2 min read

November is Diabetes Awareness Month — a good time to look at one of the most powerful, underrated tools for blood sugar control: muscle.

At Fitness Options Personal Training Studio, we talk often about the benefits of strength training, but one advantage doesn’t get the spotlight it deserves. Muscle plays a direct role in keeping blood sugar steady, preventing Type 2 diabetes, and helping those already diagnosed manage their levels more effectively.

According to the American Diabetes Association (ADA), regular physical activity “makes your cells more sensitive to insulin so it works more effectively to lower your blood glucose.” In plain English: when you exercise, your body becomes better at using sugar for energy instead of storing it as fat.

Why Muscle Matters for Blood Sugar

Muscle operates like a sponge. When you strength train — whether with free weights, machines, or resistance bands — your muscles pull glucose out of your bloodstream and use it as fuel. This improves insulin sensitivity, which is key for anyone managing prediabetes or Type 2 diabetes.

Even small increases in muscle mass can lead to meaningful improvements. One trainer once told a client, “The gym isn’t punishment. It’s your medicine cabinet.” He wasn’t wrong.

If you’re new to strength work, personal training can introduce you to safe, effective exercises that fit your goals and your body.

The Science (Without the Jargon)

Exercise Is Medicine — an initiative of the American College of Sports Medicine — explains that just one workout can improve insulin action for up to 24 hours. You won’t find many prescriptions that work that fast or last that long.

For adults, including those 55+, the ADA recommends:

150 minutes per week of moderate cardio like brisk walking, swimming, or cycling
Two to three strength sessions weekly — weights, resistance bands, or body-weight training
Less sitting overall — being sedentary can raise blood sugar even if you “check the box” with exercise

A post-meal ten-minute walk is enough to lower glucose spikes. There’s nothing fancy about it — just consistency.

Small Steps, Big Impact

People who stick to a routine often see better A1C numbers, steadier energy, and more confidence in their day-to-day lives. A client admitted, “The hardest part wasn’t learning the exercises, it was deciding to change.”

The Bottom Line

Type 2 diabetes is common, but not inevitable. Building and maintaining muscle, staying active, and eating well can dramatically lower your risk. As the ADA puts it, “Small changes to your lifestyle can help prevent or delay diabetes.”

If you want guidance on where to start, our team is here to help you create sustainable fitness plans, build muscle, and stay in control of your health. Visit our studio services page to see your options.