How should I do strength-training exercises if I have type 2 diabetes?

The American Diabetes Association (ADA) recommends strength-training exercise for people with type 2 diabetes. This type of training builds muscle and improves muscle strength. Muscles utilize sugar and energy better and burn more fat than other tissues in the body. And the higher proportion of muscle you have in your body, the more efficiently you will metabolize your food. It's best to begin with a moderate schedule: one set of 10-15 repetitions with weights (or body weight) up to three times a week. As you begin to strengthen and develop healthy stamina, you can move on up to three sets of 10-15 repetitions with weights (or body weight) up to three times a week. As with any type of exercise, a light warm-up is recommended prior to your strength-training workout. Take time to cool down afterward. If you are doing a combination of strength training, stretching, and cardiovascular exercise, it is always recommended that you begin with cardiovascular, then stretching, and follow with weight training.