Working Out with Diabetes: What You Need to Know
Working Out With Diabetes
I’ll never forget what I saw during my college rotations.
At a senior center doing rehab work, I met a woman who was in a wheelchair—not because of an injury, but because of what diabetes had done to her body.
She’d lost her feet. Most of her fingers. She was clinically blind.
I still remember how she would recognize her visiting grandkids—by feeling their faces with the remnants of her hands. The kids were a bit nervous, unsure. But she smiled the whole time.
That moment burned itself into my memory.
When I asked my attending what happened, the answer hit hard: uncontrolled diabetes.
At the time, I understood diabetes on paper. But seeing the reality of it in person? That changed everything.
And it permanently shifted the way I approach diet, lifestyle, and coaching here at RTC.
So… What Is Diabetes Really?
Let’s keep this simple. Diabetes means your body struggles to produce or use insulin properly. That messes with your blood sugar, which, when too high, leads to a cascade of health problems.
There are two big causes:
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Genetics (family history)
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Lifestyle (diet, weight, activity level)
If you have diabetes or are pre-diabetic, you’re not alone—and you’re not stuck.
Can You Work Out with Diabetes?
YES. A thousand times yes.
The reality is, with a few smart precautions, your workouts can (and should) look just like anyone else’s. In fact, physical activity helps you:
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Use insulin more effectively
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Stabilize blood sugar
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Lose fat
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Lower risk of heart issues
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Sleep better
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Feel awesome
So yes, you can work out—and you should.
5 Must-Know Precautions Before You Train
Here’s what we recommend for anyone with diabetes starting a fitness plan:
1. Get cleared by your doctor.
Especially if you have other conditions like high blood pressure or are on multiple medications.
2. Have your blood sugar under control.
Avoid workouts if your blood sugar is over 250 mg/dL—it’s just not safe.
3. Know your ketone levels.
If you’re in ketosis (high ketones + low insulin), your body may crash hard during intense training.
4. Eat 1–2 hours before your workout.
Fueling your body properly helps avoid dangerous blood sugar drops. You’re not like everyone else—and that’s okay. Don’t skip this.
5. Bring a backup snack or your prescribed meds.
A banana, protein bar, or some fruit can help if your blood sugar dips unexpectedly.
What Should Your Workout Look Like?
If you’re here, you’re not the kind of person looking to do the bare minimum.
You want to thrive.
Here’s a solid weekly training structure we use for clients with diabetes:
✅ Weight Training: 3–5x per week
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Focus on big compound lifts: squats, lunges, deadlifts, rows, push-ups, etc.
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Start with 2 sets of 10–15 reps, build to 4 sets.
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Alternate between upper and lower body days.
✅ Steady-State Cardio: 1–2x per week
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Keep your heart rate around 120–150 bpm.
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Do something you enjoy: walk, bike, swim, hike.
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30–40 minutes is plenty.
✅ HIIT Training: 1–2x per week
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Start with 1x/week and ease into it.
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15–20 seconds of all-out effort (bike or rower works great), then rest 40–60 seconds.
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Do 10–12 rounds.
Side Note: If this sounds a lot like a regular training plan… it is. Because again—aside from a few precautions—you can do everything everyone else can. And you deserve to.
Final Thoughts
You can absolutely live a full, active, strong life with diabetes.
But it starts with taking the reins and building a training routine that works with your body—not against it.
Start simple. Stay consistent. And don’t let the diagnosis define your limits.
You’re more powerful than you think.
In Health and Awesomeness,
Travis Merritt, BS, CPT
Owner of Rowlett Transformation Center
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