Strength Training Combined With Cardio Offers Greatest Reduction in Type 2 Diabetes Risk: Study

Consistently performing resistance training may significantly reduce the risk of developing type 2 diabetes, according to a large study published in JAMA Network Open. The findings suggest that maintaining regular strength-training habits over time, especially when combined with aerobic exercise and reduced sedentary behavior, could play an important role in long-term diabetes prevention.

Researchers analyzed data from 143,715 U.S. healthcare professionals participating in three major long-term health studies. Participants were followed for nearly 19 years, during which more than 10,000 cases of type 2 diabetes were diagnosed.

Compared with individuals who did not engage in resistance training, those who performed at least two hours of strength training per week had a 27% lower risk of developing type 2 diabetes. The benefits appeared strongest among people who maintained consistent training habits over many years.

Researchers also evaluated exercise patterns during middle age. Adults who consistently performed at least 30 minutes of resistance training per week between the ages of 40 and 60 had a 42% lower risk of type 2 diabetes compared with those who rarely trained. Individuals who gradually increased their resistance-training levels over time also experienced lower diabetes risk, while inconsistent or fluctuating exercise patterns provided little benefit.

The greatest protection was observed among participants who combined resistance training with regular aerobic activity and limited television viewing. Those who performed at least one hour of resistance training weekly, achieved recommended levels of aerobic exercise, and watched less than two hours of television per day had a 62% lower risk of type 2 diabetes compared with less active individuals.

Although the study cannot prove cause and effect, the findings support current public health recommendations that encourage both strength training and aerobic exercise. Researchers say consistent physical activity, rather than occasional efforts, may be one of the most effective strategies for reducing long-term diabetes risk.

REFERENCE: Zhang T, Zhang Y, Lee DH, et al. (2026). Long-Term Resistance Training and Risk of Type 2 Diabetes. JAMA Network Open;9(6):e2619420. DOI:10.1001/jamanetworkopen.2026.19420, https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2850563