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Trainer Garett Reid recommends that clients with diabetes begin with a simple, repeatable strength workout while learning how exercise affects their blood sugar. The guidance calls for checking blood sugar before exercise, immediately afterward and two to four hours later; it is not a guarantee that the routine is safe for everyone.
Trainer Garett Reid recommends that people with diabetes who are new to exercise start with a simple, low-intensity strength routine and monitor their blood sugar response, according to a report by Fit&Well. The advice stresses learning how the body responds rather than pursuing muscle growth immediately, but it does not establish that the routine is safe for every person with diabetes.
Reid, an NSCA-certified trainer with the wellness app BetterMe: Health Coaching, told Fit&Well that clients starting exercise should repeat the same basic routine while observing their response. He recommends two sets of eight to 12 repetitions for each exercise, with 90 seconds of rest between sets, two to three times a week for four weeks. The suggested effort is deliberately moderate: each set should end with the person feeling able to complete three or four more repetitions.
The report describes a full-body plan with exercises including squats, glute bridges, wall push-ups, banded bent-over rows and a resistance-band overhead press. The supplied source text does not include the complete workout: it cuts off during the overhead-press instructions, and does not provide the sixth exercise. Readers should not treat the excerpt as a complete set of exercise directions.
BetterMe has launched a series of workouts for people with diabetes in collaboration with Diabetes UK, Fit&Well reported. The program emphasizes checking blood sugar before exercise, immediately after, and again two to four hours later. Reid says that only after someone has learned how their body responds should they gradually raise weights or intensity.
Monitoring Blood Sugar During Exercise
The report’s main point is not simply a list of exercises. It presents monitoring and gradual progression as part of beginning physical activity for people with diabetes. Exercise can affect blood glucose, and the recommended checks are intended to help a person observe changes around a workout rather than assume a predictable response.
That framing may help readers distinguish a general trainer’s routine from an individualized diabetes-care plan. Reid says strength training can improve insulin sensitivity and that cardio can support muscle function; those are his explanations for the potential benefits, not a promise that this specific workout will control blood sugar or suit every reader. People’s health, medications and exercise experience vary, so the article’s routine should not replace advice from a qualified health professional.
resistance bands set with handles for strength training
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A Four-Week Starting Routine
Reid told Fit&Well that he prioritizes strength training with new clients because, in his view, many begin with relatively low muscle mass and do not regularly do resistance exercise. He says that increasing muscle over time may support glycogen storage. His suggested starting phase is intentionally repetitive: keep the same sets and repetitions across sessions while learning how the body responds.
Fit&Well says the advice was reviewed by Neil Gibson, a senior physical activity adviser at Diabetes UK. The report also says the charity collaborated with BetterMe on a series of workouts. That review and collaboration provide context for the published advice, but do not mean the routine is a medical prescription for an individual.
As presented in the source, the workout uses accessible movements and resistance bands, with harder variations suggested for later. Reid advises increasing resistance or effort only after the person has observed their response. The report does not give a detailed plan for people who experience concerning symptoms or unusual blood glucose readings.
“Your first month, don’t even worry about building muscle. In my opinion, you need to learn how your body reacts to the training.”
— Garett Reid, trainer at BetterMe: Health Coaching, speaking to Fit&Well
exercise resistance bands for glute bridges and rows
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Limits of the Published Workout
The source material does not identify the article’s publication date, provide the complete six-exercise routine, or include the full overhead-press instructions. It therefore cannot serve as a complete workout guide on its own. The report also does not specify how the routine should change for different diabetes types, medications, fitness levels or existing complications.
Reid’s description of a workout that can introduce exercise safely is trainer guidance, not an individual safety assessment. The source does not report clinical trial results or evidence that the routine prevents blood sugar fluctuations. It is also unclear what advice BetterMe or Diabetes UK gives for particular blood sugar readings or symptoms during and after exercise.
blood glucose meter kit with test strips and lancets
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Track Responses Before Progressing
Under Reid’s suggested approach, a person repeats the beginner routine for four weeks and records blood sugar before exercise, immediately afterward and two to four hours later. The next step, according to the report, is to increase weight or intensity gradually once the person has a clearer sense of their response—not to assume that progression should happen on a fixed schedule.
Anyone considering a new exercise routine should consult their diabetes care team about how activity may interact with their health needs and treatment. Further details about the complete workout and the guidance in BetterMe’s Diabetes UK collaboration would be needed to assess the program beyond the advice reported by Fit&Well.
adjustable dumbbells for beginner strength training
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Key Questions
What workout does Reid recommend for beginners with diabetes?
He recommends a repeatable, full-body strength routine. Fit&Well lists squats, glute bridges, wall push-ups, banded bent-over rows and a resistance-band overhead press, but the source excerpt is incomplete and does not identify the sixth exercise.
How often does the suggested routine take place?
Reid suggests doing two sets of eight to 12 repetitions per exercise, resting 90 seconds between sets, and repeating the routine two to three times a week for four weeks.
When does the report recommend checking blood sugar?
The guidance described by Fit&Well calls for checks before exercise, immediately afterward and again two to four hours later. People should ask their diabetes care team how to interpret readings and respond to them.
Does the report say the routine is safe for everyone with diabetes?
No. It reports a trainer’s approach for clients starting exercise, not an individualized medical assessment or a guarantee of safety. The source does not detail adaptations for different health conditions, medications or exercise needs.
Source: rss
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