Can Building Muscle Lower Diabetes Risk? Experts Say Yes—Even With Genetic Risk (Image Credits: iStock)
What if managing your risk for Type-2 diabetes had less to do with your family history and more with your fitness routine? Yes, you read that right. New research suggests that increasing muscle strength could significantly lower your chances of developing the condition—even if you’re genetically predisposed to it.
A study by researchers at the University of Hong Kong, recently published in the peer-reviewed journal BMC Medicine, examined health records of over 140,000 participants from the UK Biobank. Their analysis found a strong link between higher muscle strength and a reduced risk of Type-2 diabetes. Those with greater muscle strength had up to a 44 per cent lower risk of developing the disease compared to people with weaker muscles—even after accounting for genetic susceptibility.
The researchers used grip strength as a simple but effective measure of overall muscle strength among the participants. Over seven years, 4,743 new cases of Type-2 diabetes were identified. The data revealed that muscle strength could act as a buffer against the onset of diabetes, especially in those with high genetic risk.
“Our study supports the current public health guidelines which suggest that adults should engage in muscle-strengthening activities for at least two days per week from a disease prevention perspective,” said Dr Youngwon Kim, physical activity epidemiologist and professor at the University of Hong Kong’s Faculty of Medicine, and the lead author of the study.
How to Build Muscle Strength and Protect Your Health
Experts recommend incorporating a combination of resistance and bodyweight training into your weekly routine to build and maintain muscle mass. Here are some effective ways to improve muscle strength:
1. Strength Training Exercises:
Lifting weights (using machines or free weights) targets major muscle groups and improves overall muscle tone. Focus on compound movements like squats, deadlifts, lunges, and bench presses.
2. Bodyweight Workouts:
Push-ups, planks, pull-ups, and squats are great for building strength without any equipment.
3. Resistance Bands:
These are excellent for beginners and older adults. They offer adjustable resistance and are great for safe and gradual muscle development.
4. Progressive Overload:
Gradually increase the weight or resistance in your workouts to continue challenging your muscles and promoting growth.
5. Consistency and Rest:
Aim for at least two to three strength-focused workouts per week. Allow 48 hours between sessions for the same muscle group to recover and rebuild.
6. Protein-Rich Diet:
Muscle repair and growth depend on adequate protein intake. Include lean meats, legumes, dairy, nuts, and eggs in your meals.
7. Stay Active Daily:
Aside from structured workouts, remain physically active with walking, cycling, or even gardening to support overall muscle function.
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