Key Exercise Slashes Diabetes Risk by 44%
Most of us don’t undergo genetic testing. But you can make an educated guess about your diabetes risk by taking a closer look at your family history.
A strong family history of type 2 diabetes, especially among parents or siblings, significantly raises your own risk.
If you’re at an increased risk, you should take active steps to reduce your chances of developing the disease. You know the drill… eat right, exercise, and maintain a healthy weight.
Those are a great starting point, but other lifestyle adjustments provide even GREATER protection.
In fact, researchers just identified a way you can slash your risk of diabetes by 44 percent—even if you’re at an increased genetic risk.
Researchers from the UK Biobank analyzed data on over 140,000 diabetes-free adults, including information that indicated their genetic risk for the condition.
They assessed muscle strength using a hand dynamometer to measure grip strength relative to fat-free mass—an important distinction since it accounts for overall body composition rather than just raw strength.
Seven years later, the results showed that people with the greatest muscle strength had a 44 percent lower risk of developing type 2 diabetes—regardless of increased genetic risk or other risk factors.
In fact, people who had a high genetic risk AND higher muscle strength had a lower risk of diabetes than those without increased genetic risk but with lower muscle strength.
Other studies confirm the connection between muscle mass and diabetes risk. But this one took it a step further to see if it would have the same benefits for people at increased genetic risk.
Clearly, it did.
I love studies like these because they show just how much control you have over your health.
You see, strong muscles help by gobbling up blood sugar, allowing your body to maintain healthy insulin sensitivity. When you have more muscle mass, your body can better regulate blood sugar levels, reducing your diabetes risk.
Maintaining healthy muscle mass is crucial for so many factors involved in your health… from reduced risk of osteoporosis and falls to protection against heart disease.
Now we know it’s also a powerful weapon against type 2 diabetes.
To strengthen your muscles, incorporate resistance training such as chair squats, wall push-ups, and seated leg lifts into your schedule two to three times a week.
Remember, it’s never too late to start building strength. It won’t just reduce your diabetes risk. It will improve your overall quality of life.
P.S. Are you FIVE days away from a metabolic meltdown?!
View Sources
Wang, M., Collings, P.J., Jang, H. et al. Prospective associations between muscle strength and genetic susceptibility to type 2 diabetes with incident type 2 diabetes: a UK Biobank study. BMC Med 23, 93 (2025).
