Energy balance
Lower load resistance training (30-50% 1RM) improves metabolic health markers, including glycemic control and cardiovascular risk factors, comparable to or better than higher load training when volume is matched.
If you have diabetes or heart concerns, you can still benefit from resistance training using lighter weights (30-50% 1RM). Ensure you match the total volume (sets x reps) of heavier training. This approach improves blood sugar control and cardiovascular risk without the dangerous blood pressure spikes seen with heavy lifting.
More recent evidence has shown that when matched for exercise volume, there was no significant difference in glycemic control between higher or lower load resistance training (i.e., 70% vs. 50% 1RM) in individuals with type 2 diabetes.
Why this rating
Cites specific studies showing equivalence in glycemic control and cardiovascular risk reduction.
Source
Physiological Responses and Adaptations to Lower Load Resistance Training: Implications for Health and Performance
Jonathon Weakley et al. · Sports Medicine - Open · 2023
DOI 10.1186/s40798-023-00578-4
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