Physical training is a key part of treating type 2 diabetes because it helps control blood glucose levels and supports healthy muscle energy use. A recent study from the German Diabetes Center shows that blood flow restriction training, known as BFRT, can be especially beneficial. BFRT allows people to train with much lighter weights while still gaining the same strength benefits as traditional strength training with heavy loads. The study also found that BFRT improves metabolism and reduces health risks linked to diabetes. The findings were published in the scientific journal Cell Metabolism.
Strength training is known to improve muscle strength, help manage blood sugar, and lower the risk of heart disease. However, lifting heavy weights can be challenging for people with low fitness levels, age-related muscle loss, obesity, or physical limitations. Many people also underestimate how heavy weights need to be to build muscle, usually around 70 per cent of their maximum strength. BFRT offers an alternative. This method uses inflatable cuffs placed around the thighs to limit blood flow during exercise. As a result, training can be done with much lighter weights, around 30 per cent of maximum strength, while still creating a strong training effect.
The reduced blood flow during BFRT triggers muscle adaptation processes that normally only occur with heavy weight training. These changes help muscles grow stronger even though the physical load is lower. BFRT is already used in rehabilitation, physiotherapy, and some sports settings, but until recently, little was known about how it works specifically in people with type 2 diabetes. This study helps fill that gap by showing that BFRT is both effective and suitable for this group.
In the study, 20 people with type 2 diabetes trained three times a week for twelve weeks. Half followed a BFRT programme, while the other half did classic strength training. Both groups improved muscle strength to a similar degree. Participants also showed improvements in resting heart rate, blood pressure, and overall body weight. The key difference was how body fat changed. Traditional strength training mainly reduced fat under the skin, while BFRT significantly reduced visceral fat, the fat stored deep in the abdomen around the organs.
Visceral fat is especially harmful because it releases fatty acids and inflammatory substances into the bloodstream. These substances worsen insulin resistance and increase the risk of cardiovascular disease. Reducing this type of fat can therefore have major benefits for diabetes management and long-term health. The fact that BFRT achieves this with lower physical strain makes it particularly useful for people with type 2 diabetes who may struggle with heavy weight training.
BFRT also improves muscle metabolism at a cellular level. The training increased both the number and efficiency of mitochondria, which are responsible for producing energy in cells. More efficient mitochondria help muscles and fat tissue process glucose and fats more effectively. BFRT also promotes better blood circulation by supporting the formation of new small blood vessels in muscle tissue. This improves oxygen and nutrient delivery, making it easier for muscles to take up glucose and produce energy. Many participants reported feeling stronger in daily life, and over half continued strength training after the study ended. Overall, BFRT is a promising, low-impact alternative or complement to traditional strength training for people with type 2 diabetes.
More information: Nina Trinks et al, Blood-flow restriction resistance training improves skeletal muscle mitochondrial capacity and cardiovascular risk factors in type 2 diabetes, Cell Metabolism. DOI: 10.1016/j.cmet.2025.12.016
Journal information: Cell Metabolism Provided by Deutsches Zentrum fuer Diabetesforschung DZD
