Strength Training May Outperform Running for Blood Glucose Control and Type 2 Diabetes Prevention

In a laboratory in the United States, mice underwent an unusual form of “intensive training” to obtain food, with striking results.

US researchers devised an intriguing experiment: rather than using running wheels, some mice had to lift weights before they could eat. Using this model, the team compared two forms of exercise and raised a possibility that challenges traditional health advice: strength training may play an even greater role than running in controlling blood glucose and, consequently, preventing type 2 diabetes.

Why blood glucose control matters so much

Blood glucose is the amount of glucose circulating in the bloodstream. This sugar comes mainly from food and acts as fuel that allows cells to generate energy. When levels remain too high for long periods, they raise the risk of type 2 diabetes and a range of cardiovascular problems.

Under what are considered normal fasting conditions, blood glucose is usually around 70 to 110 mg/dL. When it consistently exceeds this range, the body begins to show signs of imbalance. Insulin, a hormone produced by the pancreas, should help move glucose into cells. If that system fails or becomes less effective, glucose remains in the bloodstream.

This is where exercise becomes particularly important. Physical activity generally helps muscles use more glucose and makes cells more sensitive to insulin. The new aspect of this study was its direct comparison of two very different types of training: resistance exercise (strength training) and endurance exercise (running).

The research indicates that strength training not only helps control blood sugar, but may be as effective as - or even more effective than - running in certain metabolic respects.

The experiment: mice lifting “weights”

The study was carried out by a Virginia Tech team in collaboration with the University of Virginia in the United States. The work was published on 30 October 2025 in the Journal of Sport and Health Science.

To replicate strength training in animals, the scientists created a new model of “murine weightlifting”. The mice lived in cages with one crucial feature: to reach their food, they had to lift a weighted lid. The movement acted as resistance exercise, similar to lifting loads in humans.

The load was not kept constant. Over time, the researchers increased the lid’s weight, reproducing progressive strength training, as happens in gyms when someone adds more kilograms to a bar as their fitness improves.

Running and sedentary groups

The scientists separated the animals into four main groups:

• Mice with access to a running wheel (endurance training), fed either a standard diet or a high-fat diet;
• Mice that lifted the weighted lid to eat (resistance training), also fed either a standard diet or a high-fat diet;
• Sedentary control groups, with neither a wheel nor a weighted lid, given diets comparable to those of the other groups.

The aim was to compare, under controlled conditions, how each type of exercise affected obesity, fat distribution, blood glucose and insulin sensitivity.

What researchers measured over eight weeks

For roughly two months, the team monitored a range of markers in the animals:

Assessment parameter	What it indicates
Body weight and composition	Fat gain, lean mass and obesity
Fat distribution	Abdominal and subcutaneous fat, more closely linked to metabolic risk
Physical performance	Exercise capacity and muscular endurance
Heart and muscle function	The effect of exercise on the cardiovascular system and muscles
Blood glucose regulation	Day-to-day control of blood sugar
Insulin signalling in muscle	How effectively muscle responds to insulin to take up glucose

This detailed approach made it possible to understand not only whether exercise made a difference, but also how the body changed internally with each training method.

Strength training performed better for blood glucose control

The findings showed that both running and strength training reduced abdominal and subcutaneous fat, while improving blood glucose regulation. Both forms of exercise also enhanced insulin signalling in the muscles, which is crucial to preventing type 2 diabetes.

The unexpected result emerged when the data were compared side by side: the group that performed “strength training” showed an equal or greater effect on blood glucose control than the running group. In other words, resistance exercise demonstrated highly significant anti-diabetic potential.

The authors emphasise that strength exercise provided anti-diabetic benefits that were at least comparable - and in some respects even more robust - than endurance training.

The team also found changes in signalling pathways within skeletal muscle. These biochemical pathways govern how cells use glucose, respond to insulin and store energy. Fine adjustments in these processes could inform future medicines or integrated treatment strategies.

What this could mean for type 2 diabetes

Type 2 diabetes affects around 1 in 9 adults worldwide, according to estimates from the International Diabetes Federation. The condition generally develops gradually, in a setting of insulin resistance, excess weight, physical inactivity and unbalanced eating patterns.

Current public-health guidance places considerable emphasis on walking, gentle running and regular aerobic exercise. This kind of activity remains essential, but the research suggests that strength training deserves a more prominent role in the prevention and management of diabetes.

Naturally, the study was carried out in mice, and human physiology has its own particularities. Even so, animal models are often an important step in developing new exercise guidance and potential therapies.

How this translates into practice for humans

Although the experiment took place in a laboratory, some lessons can already be applied to real training routines. Rather than thinking in terms of “running versus strength training”, the more prudent approach is to combine different forms of stimulus. However, people who focus only on aerobic exercise may be missing a key part of the metabolic puzzle.

Weight training - whether using machines, dumbbells, resistance bands or simply body weight - can help to:

• Increase muscle mass, which acts as a large “storage site” for glucose;