Strength training and metabolic health are closely linked. Regular resistance training raises resting metabolism a little, lowers average blood sugar in people with type 2 diabetes, and reduces blood pressure slightly. People who do it are also less likely to develop diabetes, although those studies show a link, not proof.
Here is what the research shows, how big the effects are, and how much training the guidelines suggest.
What is metabolic health?
Metabolic health describes how well your body handles and uses energy. In this article, it covers four things:
- Resting metabolic rate (RMR): the energy your body uses at rest for jobs like breathing, circulation and repair.
- Blood sugar: the amount of glucose in your blood.
- Insulin sensitivity: how well your cells respond to insulin, the hormone that moves sugar from your blood into your cells.
- Blood pressure: the force of blood against the walls of your arteries.
Strength training, also called resistance training, means working your muscles against a load. That load can be dumbbells, machines, bands or your own body weight.
Does strength training raise your resting metabolism?
A little. A 2020 meta-analysis in the Journal of Sports Sciences by MacKenzie and colleagues found that resistance training raised RMR by about 96 calories a day compared with no exercise. Aerobic training did not have a clear effect in that review.
The authors noted that the studies used varied methods and had a high risk of bias. So treat the exact number as a rough guide.
About 96 calories a day is roughly a small snack. It adds up over time, but it will not cancel out eating well above your needs. Building muscle also takes months, so any change in metabolism is gradual.
For a closer look at the numbers, read how many calories muscle really burns. If fat loss is your goal, total calorie intake matters most, and strength training helps you keep muscle while you lose fat. Our guide to strength training for fat loss explains how.
Strength training and blood sugar
Doctors often track blood sugar with HbA1c. This test shows your average blood sugar over the past two to three months.
A 2022 meta-analysis in BMJ Open Diabetes Research and Care by Jansson and colleagues pooled 20 studies with 1,172 adults who had type 2 diabetes. Resistance training lowered HbA1c by about 0.39 percentage points compared with no training.
People who gained more strength tended to see bigger drops. The review found no clear difference between resistance training and aerobic training.
There are limits. Results varied a lot between studies, and none of the studies was rated as low risk of bias. The authors said the findings should be read with caution.
A summary of the American Diabetes Association’s 2016 position statement says both aerobic and resistance training can improve insulin sensitivity and blood sugar control. It notes that aerobic training may improve overall blood sugar control more. It advises adults with diabetes to do both types of exercise.
Strength training and blood pressure
A 2023 network meta-analysis in the British Journal of Sports Medicine by Edwards and colleagues pooled 270 randomized trials with 15,827 people.
Standard resistance training, where you lift and lower a weight through a range of motion, lowered resting blood pressure by about 4.6/3.0 mmHg. That was similar to aerobic exercise, at about 4.5/2.5 mmHg.
Isometric training, where you hold a muscle contraction without moving, showed the largest drop, at about 8.2/4.0 mmHg. Combined aerobic and resistance training lowered systolic pressure by about 6.0 mmHg.
The authors found large differences between studies and some publication bias. So the exact numbers are estimates. The overall message is that several types of exercise help.
Strength training, diabetes risk and long-term health
A 2022 meta-analysis in the British Journal of Sports Medicine by Momma and colleagues pooled 16 cohort studies. People who did muscle-strengthening activities had about a 17% lower risk of diabetes than people who did none. This was separate from their aerobic activity.
They also had about a 15% lower risk of death from any cause, and about a 17% lower risk of cardiovascular disease.
These were observational studies. They show a link, not proof that strength training caused the lower risk. People who lift may also differ in diet or other habits. The authors rated the certainty of evidence as very low for most outcomes.
The biggest drop in diabetes risk was seen up to about 60 minutes of muscle-strengthening a week. For death, heart disease and cancer, the lowest risk was at about 30 to 60 minutes a week. The effect of doing much more was unclear.
What about brain health and sleep?
Strength training may also support thinking skills such as memory, especially in adults over 50. We cover that research, and how strong it is, in our guide to strength training and brain health. For rest and recovery, read what research shows about strength training and sleep.
How much strength training do you need?
The NHS physical activity guidelines advise adults to do strengthening activities on at least 2 days a week, working all major muscle groups. They also recommend at least 150 minutes of moderate aerobic activity a week, or 75 minutes of vigorous activity.
Adults aged 65 and over are advised to do activities that improve strength, balance and flexibility on at least 2 days a week.
For adults with diabetes, the ADA position statement summary recommends 2 to 3 resistance sessions a week on non-consecutive days, alongside aerobic exercise.
Two full-body sessions a week is a sensible place to start. If you are new, our strength training for beginners guide covers the basics. If you are over 60, see strength training after 60.
Make strength training a regular habit
The benefits above came from training regularly over weeks and months. If you want a plan built around your goal, your equipment and the time you have, 12REPS has your workout ready when you open the app. It also tracks your workouts and streaks, so you can see your consistency build.
If you have a health condition, such as diabetes or high blood pressure, or take medication, check with your doctor or pharmacist before starting a new exercise program.
Sources
- The effect of exercise interventions on resting metabolic rate: A systematic review and meta-analysis (MacKenzie et al.). Journal of Sports Sciences, 2020. https://research.bond.edu.au/en/publications/the-effect-of-exercise-interventions-on-resting-metabolic-rate-a-/
- Effect of resistance training on HbA1c in adults with type 2 diabetes mellitus and the moderating effect of changes in muscular strength: a systematic review and meta-analysis (Jansson et al.). BMJ Open Diabetes Research & Care, 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC8915309
- Key Points from the Updated Guidelines on Exercise and Diabetes (Colberg). Frontiers in Endocrinology, 2017. https://pmc.ncbi.nlm.nih.gov/articles/PMC5317029
- Exercise training and resting blood pressure: a large-scale pairwise and network meta-analysis of randomised controlled trials (Edwards et al.). British Journal of Sports Medicine, 2023. https://bjsm.bmj.com/content/57/20/1317
- Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies (Momma et al.). British Journal of Sports Medicine, 2022. https://bjsm.bmj.com/content/56/13/755
- Physical activity guidelines for adults aged 19 to 64. NHS, 2024. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
- Physical activity guidelines for older adults. NHS, accessed 2026. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/
