Exercise is one of the most effective ways to improve blood sugar control and reduce the risk of type 2 diabetes. Both aerobic (cardio) and resistance (strength) training have been shown to play important roles in managing blood glucose levels. However, the question remains, does one type of exercise provide greater benefits than the other?

Researchers have studied the impact of different exercise types on insulin sensitivity, glucose regulation, and long-term diabetes outcomes. While cardio and strength training work in different ways, both offer important advantages for people managing blood sugar. Understanding how each form of exercise works can help individuals and healthcare providers design more effective fitness plans.

The Link Between Exercise and Blood Sugar Control

When you exercise, your muscles need energy to work, and they get this energy primarily from glucose in your bloodstream. This process happens regardless of insulin levels, which means exercise can lower blood sugar even when insulin isn't working properly. Physical activity also makes your muscle cells more sensitive to insulin, allowing them to absorb glucose from the blood more efficiently. This improved insulin sensitivity can last for hours or even days after your workout.

Health organisations such as the World Health Organization (WHO) and Diabetes Australia recommend regular exercise as part of diabetes prevention and treatment strategies. Current guidelines suggest adults should aim for at least 150 minutes of moderate physical activity each week. These recommendations are based on consistent findings that physical activity significantly lowers the risk of developing type 2 diabetes and improves health outcomes in those already diagnosed.

For individuals looking for structured guidance, services such as exercise physiology programs can help tailor exercise to specific health needs, ensuring safety and effectiveness.

Cardio Training and Blood Sugar Control

How it works:

Cardiovascular exercise improves your heart's ability to pump blood efficiently while increasing the number of calories your body burns. During cardio workouts, your muscles use glucose at a much higher rate than when you're at rest, which helps lower blood sugar levels. This type of exercise also enhances insulin sensitivity, making your body better at using the insulin it produces.

Short-term benefits:

One of the most immediate benefits of cardio exercise is the rapid drop in blood glucose levels that occurs during and after your workout. Many people with diabetes notice their blood sugar readings are lower for several hours following a cardio session. This effect happens because your muscles continue to absorb glucose from your bloodstream as they recover from the exercise.

Long-term benefits:

Regular cardiovascular exercise strengthens your heart and improves circulation, which is particularly important for people with diabetes who have a higher risk of heart disease. Over time, consistent cardio training can reduce your resting blood pressure, improve cholesterol levels, and help maintain a healthy weight. Research published in medical journals has consistently shown that people who engage in regular aerobic activity have better long-term blood sugar control and fewer diabetes-related complications.

Strength Training and Blood Sugar Control

How it works:

Strength training builds lean muscle mass, and muscle tissue is one of the body's primary storage sites for glucose. The more muscle you have, the more glucose your body can store and use effectively. When you lift weights or do resistance exercises, you create tiny tears in your muscle fibers that require energy to repair, leading to increased glucose uptake for hours after your workout.

Short-term benefits:

Unlike cardio, which primarily lowers blood sugar during exercise, strength training can help stabilize glucose levels throughout the day. The muscle repair process that follows resistance exercise continues to draw glucose from your bloodstream, providing more consistent blood sugar control. Many people find that strength training sessions help prevent the blood sugar spikes that can occur between meals.

Long-term benefits:

Building muscle mass through strength training increases your overall metabolic rate, meaning you burn more calories even when you're not exercising. This improved metabolism helps with weight management and reduces insulin resistance over time. Several studies have found that people who engage in regular strength training show significant improvements in their HbA1c levels, which is a measure of average blood sugar over the past two to three months.

Comparing Cardio and Strength Training

  • Cardio Pros: Cardio is highly effective at quickly lowering blood sugar during and immediately after activity. It improves cardiovascular health, burns calories, and supports weight management. For people with diabetes, this makes it an important tool for daily glucose control.



  • Cardio Cons: The effects of cardio on blood sugar may not last as long without consistent practice. People who rely only on cardio may find it harder to sustain long-term improvements in glucose regulation compared to when strength training is included.



  • Strength Pros: Strength training builds muscle, which increases glucose storage and improves insulin sensitivity over time. These changes make it easier to maintain long-term blood sugar control. It is also effective in reducing abdominal fat, which is linked to higher diabetes risk.



  • Strength Cons: Strength training requires proper technique and access to equipment, which may be a barrier for some individuals. It may also take longer to see immediate changes in blood sugar compared to cardio.

Combination Training 

Studies consistently show that combining cardio and strength training produces the best outcomes for blood sugar control. This approach improves both short-term glucose regulation and long-term metabolic health. For example, research has demonstrated that individuals who follow a combined program see greater reductions in HbA1c compared to those who do only one type of exercise.

Combination training also reduces the risk of exercise fatigue or boredom by offering variety. Practical recommendations include 150 minutes of moderate-intensity cardio per week along with two or more strength training sessions. This balanced routine supports cardiovascular health, muscle strength, and sustainable blood sugar control.

If you're unsure where to start, working with an exercise physiologist can provide expert guidance on building a safe and effective plan suited to your health condition and fitness goals.

Practical Recommendations for People with Diabetes

Health experts recommend aiming for at least 150 minutes of moderate aerobic activity per week, spread across multiple days. This can include walking, cycling, or swimming. Adding two to three days of strength training with bodyweight exercises, free weights, or resistance bands further enhances glucose management.

Safety should also be considered, particularly for people on blood sugar–lowering medications. Monitoring blood glucose before and after exercise is advised to prevent hypoglycaemia. Beginners are encouraged to start slowly and gradually increase intensity, with guidance from a healthcare provider if needed.

What the Experts Say

Diabetes Australia recommends a combination of aerobic and resistance exercises for optimal blood sugar control, emphasizing that both types of exercise provide unique benefits that complement each other. The American Diabetes Association has updated its guidelines to specifically highlight the importance of resistance training, noting that muscle-strengthening activities should be included at least twice per week. The World Health Organization's global recommendations align with these guidelines, supporting the combined approach for diabetes prevention and management.

These findings consistently show that the most successful diabetes management programs incorporate multiple types of physical activity rather than focusing on a single exercise modality.

Both cardio and strength training play important roles in blood sugar regulation. Cardio offers immediate benefits for lowering glucose levels, while strength training builds long-term improvements through increased muscle mass and insulin sensitivity.

The evidence clearly shows that the most effective approach for managing blood sugar combines both types of exercise. Strength training provides unique advantages for glucose regulation that cardio alone cannot match, particularly in building the muscle mass needed for long-term metabolic health. However, the cardiovascular benefits of aerobic exercise remain equally important for overall health.

The best exercise program is one that you can maintain consistently over time and that fits your individual needs, preferences, and physical capabilities. Before starting any new exercise program, especially if you have diabetes or other health conditions, consult with your healthcare provider to ensure your chosen activities are safe and appropriate for your specific situation.