TL;DR
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Trainer Garett Reid recommends that clients with diabetes begin with a simple, low-intensity strength routine focused on learning how their blood sugar responds, rather than on building muscle. The guidance calls for checking glucose before and after exercise and again two to four hours later; the routine is not a guarantee of safety for every person.
Trainer Garett Reid recommends that people with diabetes who are beginning to exercise start with a low-intensity, full-body strength routine and track their blood sugar response, according to a Fit&Well report. The advice is intended to help people learn how exercise affects them; it does not establish that the workout is safe for every individual or replace advice from a health professional.
Reid, an NSCA-certified trainer with the wellness app BetterMe: Health Coaching, told Fit&Well that new clients with diabetes should initially focus on adapting to exercise rather than pursuing muscle growth. He said strength training may improve insulin sensitivity, while cardio can support muscle function and the body’s ability to regulate glucose. Those are his explanations for the potential benefits, not a promise of a particular outcome for each person.
The recommended starting structure is two sets of eight to 12 repetitions per exercise, with about 90 seconds of rest between sets. Reid suggests repeating the routine two or three times a week for four weeks and keeping the effort moderate: finish each set feeling able to complete three or four more repetitions. He says the repeated sessions are deliberate, allowing the person to observe how their body responds before increasing difficulty.
The report describes a selection of beginner movements, including squats, glute bridges, wall push-ups, a resistance-band row and a standing overhead press. The supplied workout text also starts to describe a plank for the core, but does not include the full instructions for that movement or the complete workout. Reid advises checking blood sugar before exercise, immediately afterward and two to four hours later. The report says BetterMe has launched diabetes-focused workouts in collaboration with Diabetes UK; a Diabetes UK senior physical activity adviser reviewed the advice, according to Fit&Well.
Monitoring Comes Before Progression
The main point is not a specific promise that lifting will control blood sugar. Reid’s recommendation is to make early exercise sessions a period of careful observation: people can record their glucose readings around workouts and learn whether their levels change during the hours afterward. That information may help guide future exercise decisions, though individual responses differ.
The advice also challenges the assumption that a beginner’s first goal should be to lift heavier or build muscle quickly. Reid recommends holding the same sets and repetitions across early sessions, then considering gradual increases only after the person has learned more about their response. For readers living with diabetes, this is a reminder that an exercise plan may need to account for glucose monitoring and personal health circumstances, not just fitness goals.
resistance bands set with handles for beginner strength training
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A Four-Week Starting Routine
Fit&Well’s report presents the routine as an entry point for clients who are new to training, not as a universal prescription. Reid said he often begins with strength work because, in his experience, people may not do much resistance training and may have low muscle mass. He also said that increased muscle mass over time can support glycogen storage. These points are attributed to Reid and do not mean every person with diabetes should follow the same program.
The report says the initial plan uses a small number of movements targeting several areas of the body and keeps intensity low. After a person has observed their response, Reid says they can gradually increase the weight or effort. Fit&Well states that the advice was reviewed by Neil Gibson, Diabetes UK’s senior physical activity adviser. The source material does not provide a separate statement from Gibson or detailed individualized guidance from Diabetes UK.
“Your first month, don’t even worry about building muscle. In my opinion, you need to learn how your body reacts to the training.”
— Garett Reid, trainer at BetterMe: Health Coaching, speaking to Fit&Well
blood glucose meter kit with test strips and lancets
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Individual Responses Still Vary
The supplied report does not explain how the routine should be adjusted for different diabetes types, medications, glucose targets, complications or fitness levels. It also does not provide a clinical trial or outcome data showing how often the workout changes blood sugar, or that it prevents glucose fluctuations. Reid’s advice to monitor readings acknowledges that responses can vary, but the source does not specify what readings should prompt someone to stop, change the session or seek help.
The source text cuts off during the overhead-press instructions and does not provide a complete description of all six exercises it says Reid typically recommends. It is also unclear from the material whether the routine has been assessed in a study or whether Diabetes UK endorses it as an official exercise prescription. People should seek guidance from their diabetes care team about exercise and glucose monitoring, particularly if they have existing health conditions or use medication that can affect blood sugar.
adjustable dumbbells for beginner home workouts
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Track Responses Before Increasing Effort
Reid’s suggested next step is to repeat the moderate routine for four weeks, recording blood sugar before exercise, immediately afterward and again two to four hours later. He says people who understand their own response can then raise weight or intensity gradually. The report does not give a follow-up schedule, a specific threshold for changing the workout or a date for further guidance from BetterMe or Diabetes UK.
Anyone considering the routine should discuss an exercise plan and monitoring approach with a qualified health professional who understands their circumstances. The workout should be adapted or paused if it causes concerning symptoms, and the limited exercise instructions in the supplied source mean readers should consult the original report or a trainer for the full movement details rather than infer missing steps.
exercise logbook for tracking blood sugar and workouts
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Key Questions
What does the trainer recommend for beginners with diabetes?
Garett Reid recommends a moderate, full-body strength routine repeated two or three times a week for four weeks, with two sets of eight to 12 repetitions per movement and about 90 seconds of rest. The report’s supplied workout description is incomplete.
When does the report say to check blood sugar?
It recommends checking before exercise, immediately after and two to four hours later to observe how the body responds. People should ask their diabetes care team how to interpret readings and what action to take.
Does the routine guarantee safe blood sugar levels?
No. The report presents the routine as a way to begin exercising cautiously and learn about individual responses. It does not establish that the workout is safe for everyone or that it prevents blood sugar changes.
Should someone increase the weight after four weeks?
Reid says people may gradually increase weight or intensity after learning how their body responds. The report gives no universal progression rule, so changes should reflect individual circumstances and professional guidance.
Has Diabetes UK endorsed this as an official prescription?
Fit&Well says its advice was reviewed by Diabetes UK senior physical activity adviser Neil Gibson and that BetterMe launched diabetes-focused workouts in collaboration with the charity. The supplied material does not say Diabetes UK formally endorses this specific routine as an official prescription.
Source: rss
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