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Trainer Garett Reid recommends a beginner strength workout for people with diabetes, with the initial focus on learning how exercise affects individual blood sugar levels rather than building muscle. The source advises checking glucose before exercise, immediately afterward and again two to four hours later; it does not establish that the routine is safe for every person.
Trainer Garett Reid recommends that people with diabetes who are new to exercise begin with a low-intensity, full-body strength routine and track their blood sugar response. The guidance, published by Fit&Well, frames the first month as a period for learning how the body responds—not as a guarantee that a particular workout is safe for everyone.
Reid, an NSCA-certified trainer who works with clients through the wellness app BetterMe: Health Coaching, says he generally starts clients with a simple strength program. The report describes a routine of six exercises, performed for two sets of eight to 12 repetitions each, with 90 seconds of rest between sets. The effort should remain moderate: finish each set feeling able to complete three or four more repetitions.
The suggested schedule is two to three sessions a week for four weeks, repeating the same sets and repetitions while the person observes their response. Fit&Well’s account includes squats, glute bridges, wall push-ups, banded bent-over rows and a standing band overhead press. The supplied report cuts off during the instructions for the overhead press and does not provide the sixth exercise, so a complete six-movement list cannot be confirmed from the material available here.
Reid and the report stress measuring blood sugar before a workout, immediately afterward and two to four hours later. The aim is to notice individual patterns as activity changes glucose levels. The report says that once a person understands their response, they may gradually increase resistance or intensity. It does not provide individualized medical advice or describe specific glucose thresholds for starting, stopping or adjusting a session.
Why Glucose Checks Shape the Plan
The guidance puts monitoring and adaptation ahead of conventional fitness targets. Exercise can affect blood glucose, and the report’s practical message is that people should observe their own response rather than assume a workout will affect everyone in the same way. That may help readers have a more informed discussion with their healthcare team about activity and diabetes management.
The article also distinguishes a general training suggestion from a personalized safety plan. Its low-volume starting prescription—two sets per movement and substantial rest—offers a structured way to begin, but the source does not say that the routine has been tested as safe for all people with diabetes. Diabetes type, medication, existing complications and other health factors are not addressed in the provided material. Readers should seek guidance from a qualified clinician before starting or changing exercise, particularly if they have health concerns or experience unusual symptoms.
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A Four-Week Learning Phase
Reid’s advice, as reported by Fit&Well, is to make the first month about learning the body’s response. He says clients do not need to focus on building muscle at the outset. The report attributes to him the view that strength training can improve insulin sensitivity and that cardio can support muscle function, while emphasizing that adaptation should come first.
BetterMe has also launched a series of workouts for people with diabetes in collaboration with Diabetes UK, according to Fit&Well. The report says the series emphasizes glucose checks around exercise and notes that its advice was reviewed by Neil Gibson, Diabetes UK’s senior physical activity adviser. The source does not give further detail on the review process or identify a publication date for the report.
Reid’s routine uses common movement patterns and simple equipment, including a resistance band. The report advises beginning with manageable effort and only increasing resistance or intensity after monitoring how the body responds. It does not provide a full progression plan or explain how readers should interpret particular 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
Limits of the Safety Guidance
The supplied report does not establish that the workout is safe for every person with diabetes, nor does it give tailored instructions based on diabetes type, medication, complications or fitness level. It recommends glucose checks at set times but does not specify what readings should prompt someone to delay exercise, stop, or seek medical advice. Those decisions depend on individual circumstances and are not answered by the source.
The source material also ends partway through the overhead-press instructions and omits the sixth movement, although it describes the plan as a six-exercise routine. Fit&Well’s publication date is not provided. No independent clinical study or outcome data for this specific workout are included in the material, so the recommendation should be understood as trainer guidance reported by the outlet, not proof of a universally safe protocol.
Personal Advice Before Progression
Readers considering the routine should discuss exercise and glucose monitoring with a healthcare professional familiar with their diabetes care, especially before changing activity levels or if they have existing health conditions. The report’s proposed next step is to repeat the same moderate workload for four weeks while checking blood sugar before, just after and two to four hours after each session.
Only after observing their response does Reid suggest gradually raising resistance or effort. The source does not set a timetable for progression or explain how to adjust the routine when readings vary. The missing exercise and incomplete press instructions also mean the available material is not a complete standalone workout guide.
Key Questions
What workout does the trainer recommend?
Reid recommends a beginner, full-body strength routine with two sets of eight to 12 repetitions per exercise and 90 seconds of rest. The supplied source lists five movements but cuts off during the overhead-press instructions and does not identify the sixth.
How often should the routine be done?
The report says to repeat the routine two to three times a week for four weeks, keeping the same sets and repetitions during that initial period.
When does the report recommend checking blood sugar?
It advises checking levels before exercise, immediately afterward and two to four hours later to observe how the body responds. It does not give specific thresholds for changing or stopping a workout.
Does the report say the workout is safe for everyone with diabetes?
No. It presents a trainer’s general recommendation, not a guarantee or individualized medical plan. A person’s circumstances can differ, so they should consult a qualified healthcare professional before beginning or changing an exercise routine.
Source: rss
