Strength Training May Beat 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 refers to the amount of glucose circulating in the bloodstream. This sugar comes mainly from food and serves as fuel for cells to produce energy. When levels remain too high for extended periods, the risk of type 2 diabetes and a range of cardiovascular problems increases.

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

This is where exercise becomes particularly important. Physical activity generally helps muscles use more glucose and makes cells more responsive to insulin. What is new about this study is its direct comparison of two very different forms of training: resistance training (strength training) and endurance training (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 aspects.

The experiment: mice lifting “weights”

The study was carried out by a Virginia Tech team in partnership 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 reproduce strength training in animals, the scientists created a novel model of “murine weightlifting”. The mice lived in cages with one crucial feature: to reach their food, they had to lift a weighted lid. This movement acted as a resistance exercise, comparable to lifting loads in humans.

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

Running group and sedentary group

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, receiving diets similar to those of the other groups.

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

What the researchers measured over eight weeks

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

This detailed assessment 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 led the way in 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 strengthened insulin signalling in the muscles, which is crucial to preventing type 2 diabetes.

The surprise came from the side-by-side comparison: the group that performed “strength training” achieved an equal or greater effect on blood glucose control than the running group. In other words, resistance training demonstrated highly significant anti-diabetic potential.

The authors highlight that strength exercise delivered 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 regulate how cells use glucose, respond to insulin and store energy. Fine adjustments in these mechanisms could inspire 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 usually develops gradually, in a context of insulin resistance, excess weight, physical inactivity and unbalanced eating patterns.

Current public-health recommendations often focus on walking, gentle running and regular aerobic exercise. This type 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 conducted in mice, and human physiology has its own particularities. Even so, animal models are often an important stage in developing new exercise guidelines 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 viewing it as “running versus strength training”, the more sensible approach is to combine different stimuli. However, people who focus solely on aerobic activity may be missing a key piece of the metabolic puzzle.

Weight training - whether using machines, dumbbells, resistance bands or even bodyweight - helps to:

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