Push-ups to planks: 6 exercises that reduce the risk of this disease by almost 50%

A strong body doesn't just look good—it helps protect against serious health risks, too. One of the most promising findings in recent years is the strong link between muscle strength and a reduced risk of type 2 diabetes. According to a recent study published in BMC Medicine, high muscle strength can lower the risk of developing diabetes by up to 44 per cent—even in those with a genetic tendency for the condition.

Researchers from the University of Hong Kong studied data from over 1.4 lakh individuals in the UK Biobank and found that people with stronger muscles were less likely to develop diabetes. Muscle strength, especially when maintained through regular resistance training, seems to play a powerful role in blood sugar regulation.


With that in mind, here are six simple muscle-strengthening exercises that could help reduce the risk of type 2 diabetes and support overall health. These movements are easy to do at home and don’t require a fancy gym setup.
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Push-ups do more than build chest and arm strength—they also target the core and promote overall muscular endurance. Regular push-up routines have been shown to improve insulin sensitivity, which helps the body manage blood sugar more efficiently. A strong upper body supports daily tasks and keeps metabolism active, both of which play a role in diabetes prevention.


Start with wall push-ups or knee push-ups if standard ones feel too challenging, and build up over time.

Holding a plank may seem simple, but it activates multiple muscle groups from the shoulders to the toes. This total-body tension improves core strength and stability, and studies show that stronger core muscles help regulate hormones involved in glucose metabolism.


Planks also boost resting energy expenditure, which means more calories burned—even when not moving.

Squats are one of the most effective lower body exercises. They work the thighs, glutes, and hips—all large muscle groups that help control blood sugar. Building strength in these areas encourages the muscles to absorb more glucose from the bloodstream, which reduces the burden on insulin.


Adding 3 sets of squats a few times a week can lead to noticeable strength improvements over time.

Lunges challenge balance while strengthening both legs individually. This is important because muscle imbalance can affect posture, coordination, and overall performance. When large muscle groups like the quads and hamstrings are engaged regularly, insulin sensitivity improves and the body becomes more efficient at processing sugars.


Walking lunges or stationary lunges can be done anywhere with no equipment required.

Not everyone can lift weights, but that doesn’t mean strength training is out of reach. Resistance bands offer a low-impact way to strengthen the back, shoulders, and arms. Rowing motions help in maintaining posture and reduce the effects of sedentary routines—important for anyone managing or at risk of metabolic diseases.


Improved upper body strength from resistance band workouts also enhances grip strength, a key marker used in the diabetes risk study.

This exercise might look easy, but it’s one of the best move for the hips and glutes. Glute bridges strengthen muscles around the pelvis and lower back, which are often overlooked. Strength in this region improves overall body movement and balance, reducing chances of injury and supporting better hormone regulation.


Strong glutes also assist in physical activity and encourage more movement in daily life—essential for managing blood sugar​