New research suggests squats and other body-weight resistance movements may improve how the body handles blood sugar, with implications for people interested in preventing or managing type 2 diabetes. A small but growing body of evidence links large-muscle contractions to better glucose clearance, alongside broader findings tying strength training to lower mortality risk.
What the latest study found
Research published in the Journal of Traditional and Complementary Medicine examined 21 healthy junior athletes who completed an oral glucose tolerance test after eccentric training. Participants were told to avoid physical training before the test so that baseline conditions remained consistent. After the muscle-damaging protocol, researchers recorded meaningful improvements in glucose tolerance, a marker of how efficiently the body clears sugar from the bloodstream.
The study did not isolate squats on their own, but the eccentric contractions used resemble the lowering phase of a squat. Because eccentric movements can be performed with body weight alone, the findings are often cited as relevant to anyone doing squats at home.
How might squats influence blood sugar?
Exercise physiologists have proposed several mechanisms linking squats to lower blood sugar:
- Increased muscle glucose uptake. Contracting large muscles in the legs and hips pulls more glucose out of the blood, which can lower circulating levels.
- Improved insulin sensitivity. Regular resistance training appears to help cells respond more effectively to insulin over time.
- Preservation of lean tissue. Researchers James DiNicolantonio and Siim Land, authors of “The Immunity Fix,” have argued that sarcopenia and reduced fitness stem more from sedentary living than from aging itself, and that type 2 diabetes and muscle loss can feed each other in a cycle.
In his book “Why We Get Sick,” metabolism researcher Benjamin Bikman has written that structured resistance training, organized into pushing and pulling patterns, improves insulin resistance. Squats fit naturally into this framework because they engage the quadriceps, hamstrings, and glutes in a single compound movement.
What does broader strength training research show?
Findings from a long-running British Journal of Sports Medicine analysis add context. Drawing on data from 147,374 participants followed over roughly 30 years, researchers reported that 90 to 120 minutes of strength training per week was associated with a 13% lower risk of death from any cause. Body-weight exercises such as squats and push-ups were included in the routines studied, reinforcing the idea that simple movements can be effective.
Dr. Joseph Mercola has similarly written that muscle acts as a metabolic organ that helps normalize glucose and activate insulin, framing strength work as a foundation of metabolic health.
What are the limits of the research?
Several caveats apply. The eccentric-training study involved only 21 participants, a small sample that limits generalizability. Most studies in this area run for short periods and observe healthy volunteers, so long-term effects in people with prediabetes or diabetes remain less certain. Critics also note that resistance training should be viewed as one component of a broader plan that includes nutrition, sleep, and medical care. As the original authors recommended, anyone considering changes to an exercise routine should consult a healthcare provider, particularly if they have existing metabolic conditions.
Practical takeaways
For readers looking to act on this research, the existing evidence points to a few reasonable steps:
- Incorporate body-weight squats and other compound movements into a weekly routine, aiming for the 90 to 120 minute range suggested by the British Journal of Sports Medicine analysis.
- Progress gradually with added reps, slower tempos, or external load as strength improves.
- Pair resistance training with aerobic activity, balanced nutrition, and regular medical checkups.
No study has claimed that squats outperform medication for established diabetes, and none of the researchers reviewed here suggested replacing prescribed treatment. The consensus is more modest: squats are a low-cost, low-risk intervention with plausible mechanisms and encouraging early data, making them a sensible addition to a metabolic-health strategy while larger trials continue to clarify the specifics.
FAQ
What did the squat and blood sugar study find?
A study published in the Journal of Traditional and Complementary Medicine tested 21 healthy junior athletes after eccentric training and recorded meaningful improvements in glucose tolerance, a marker of how efficiently the body clears sugar from the bloodstream.
How might squats influence blood sugar?
Proposed mechanisms include increased muscle glucose uptake from contracting large leg and hip muscles, improved insulin sensitivity from regular resistance training, and preservation of lean tissue, since muscle loss and type 2 diabetes can feed each other in a cycle.
Are there limits to what the research shows?
Yes. The eccentric-training study involved only 21 participants, most studies in this area are short-term and observe healthy volunteers, and researchers recommend pairing resistance training with nutrition, sleep, medical care, and consultation with a healthcare provider.
