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Trainer Garett Reid says people with diabetes who are new to exercise should begin with a repeatable, low-intensity strength routine and focus on how their blood sugar responds, rather than on building muscle. He recommends checking blood sugar before exercise, immediately afterward and two to four hours later; the routine is not a guarantee of safety and individual needs can differ.
Trainer Garett Reid, who works with clients living with diabetes, recommends starting exercise with a simple, low-intensity strength routine and tracking blood sugar responses rather than focusing on muscle gain. In advice reported by Fit&Well, Reid says the approach is intended to help beginners learn how their bodies respond to training; it does not establish that the workout is safe for every person with diabetes.
Reid, an NSCA-certified trainer with the wellness app BetterMe: Health Coaching, recommends repeating the same full-body routine two to three times a week for four weeks. The program starts with two sets of eight to 12 repetitions for each exercise and 90 seconds of rest between sets. He advises keeping the effort modest, finishing each set with the sense that three or four more repetitions would be possible.
The routine described in the report includes squats, glute bridges, wall push-ups, a resistance-band bent-over row and a standing resistance-band overhead press. The supplied source text cuts off during the instructions for the overhead press and does not include the sixth exercise, so the full workout cannot be verified from the provided material. Reid’s stated template calls for six exercises covering major muscle groups, including the chest, back, shoulders, legs and core.
Reid advises people to check blood sugar before and immediately after exercise, then again two to four hours later. He says this can help them observe how their levels respond. Fit&Well reports that BetterMe launched a series of workouts for people with diabetes in collaboration with Diabetes UK; the advice was reviewed by Neil Gibson, the charity’s senior physical activity adviser.
Why Blood-Sugar Tracking Matters
The recommendation places learning individual responses ahead of performance goals. Exercise can affect blood glucose, and Reid’s suggested checks are intended to show how a particular session relates to changes over time. That information may help people and their health professionals make better-informed decisions about activity, though the report does not provide a clinical protocol or say how to respond to any specific reading.
The advice also challenges the idea that a beginner must immediately pursue heavier weights or harder sessions. Reid says consistent, manageable workouts can provide an initial way to adapt. For readers, the practical point is to treat the routine as a starting suggestion—not a personalized diabetes-care plan—and to seek medical guidance when needed, especially if they have concerns about exercise or blood sugar management.
resistance bands set with handles for strength training
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A Gradual Start to Strength Training
Reid says he generally starts clients with strength training, citing what he describes as low muscle mass among many people he encounters. He argues that developing muscle can support glycogen storage, while strength training and cardio offer different potential benefits for physical function and glucose regulation. These are Reid’s explanations as reported by Fit&Well, not findings established by the workout description itself.
His suggested first month is deliberately repetitive: keep the same sets and repetitions across sessions while observing the body’s response. If a person has learned how they respond, Reid says they can gradually raise the weight or intensity. Fit&Well reports his suggested later target as ending a set with about two repetitions in reserve, rather than the three or four reserved at the start. The report does not specify a single progression schedule for everyone.
“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
Limits of the Workout Advice
The source does not identify the intended workout as suitable for every type of diabetes, medication regimen, fitness level or complication. It also does not set out how to interpret blood-sugar readings, when to stop exercising, or what steps to take if readings change. The article’s broad claim that the routine can introduce exercise safely should not be read as a guarantee of safety for an individual.
The supplied workout text is incomplete: it ends midway through the overhead-press instructions and omits the sixth listed movement. The report also does not provide a publication date, detailed study evidence for the claims, or the specific review process used by Diabetes UK. Readers should consult a qualified health professional about exercise plans that could affect their diabetes care, particularly if they have existing health conditions or uncertainties about monitoring.
How Beginners Can Proceed
Reid’s proposed next step is to repeat the same manageable routine for four weeks while recording blood sugar before exercise, immediately afterward and two to four hours later. After observing their response, he suggests a gradual increase in resistance or effort. The report does not give a universal timetable for progressing, so changes should be based on individual circumstances rather than assumed to apply to everyone.
Anyone considering the routine can ask their diabetes care team whether its movements, timing and monitoring approach fit their needs. BetterMe’s diabetes-focused workout series, reported as developed with Diabetes UK, is another source of exercise material, but readers should check its full guidance and use professional advice where personal medical decisions are involved.
Key Questions
What workout does Garett Reid recommend for beginners with diabetes?
He recommends a low-intensity, full-body strength routine performed two to three times a week for four weeks. The source lists squats, glute bridges, wall push-ups, a banded row and a banded overhead press, but the supplied text does not include the full sixth exercise or complete press instructions.
How many sets and repetitions does the routine use?
The reported starting plan is two sets of eight to 12 repetitions per exercise, with 90 seconds of rest between sets. Reid says beginners should finish each set feeling they could complete three or four more repetitions.
When does the report recommend checking blood sugar?
It advises checking before exercise, immediately after and again two to four hours later to observe how the body responds. The report does not provide instructions for interpreting readings or managing a change.
Is this workout guaranteed to be safe for everyone with diabetes?
No. The report presents it as a trainer’s starting recommendation, not a guarantee or an individualized medical plan. People should seek guidance from a qualified health professional about exercise and blood-sugar monitoring that fit their circumstances.
Source: rss
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