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Trainer Garett Reid recommends a simple strength workout to help clients with diabetes learn how their blood sugar responds to exercise. His guidance calls for checking glucose before a session, immediately afterward and again two to four hours later; it is not a guarantee that the workout is safe for every person.
Trainer Garett Reid has shared a beginner strength-training routine for people living with diabetes, advising them to focus first on learning how exercise affects their blood sugar rather than on building muscle. The guidance, published by Fit&Well, recommends checking glucose before exercise, immediately afterward and again two to four hours later; it does not establish that the routine is safe for every individual.
Reid, a trainer with the wellness app BetterMe: Health Coaching, says he typically starts clients with a straightforward routine that uses low training volume and works several muscle groups. The suggested plan uses two sets of eight to 12 repetitions per exercise, with 90 seconds of rest between sets. Reid advises repeating it two to three times a week for four weeks, keeping each set at a level where the person feels able to complete three or four more repetitions.
The article describes a sequence of beginner movements including squats, glute bridges, wall push-ups, a banded bent-over row and a standing resistance-band overhead press. The supplied source text cuts off during the overhead-press instructions, so it does not provide a complete account of the full routine. It also says a plank is used to train the core, but the excerpt does not include all exercise instructions.
Reid recommends tracking blood sugar before and immediately after a workout, then again two to four hours later, to see how the body responds. The article says BetterMe has launched diabetes-focused workouts in collaboration with Diabetes UK. It reports that the advice was reviewed by Neil Gibson, Diabetes UK’s senior physical activity advisor.
Monitoring Glucose During Early Training
The main point of Reid’s advice is that a person starting exercise should learn their own response before increasing the workload. Blood sugar can change around physical activity, and the recommended checks give people information to discuss with their healthcare team. The routine’s restrained sets, repetitions and rest periods are presented as a gradual introduction, not as a personalized medical plan.
Reid also frames strength training as one part of a longer-term approach. He says building muscle may support glucose storage and that strength work can improve insulin sensitivity. These are claims made in the source report, not a promise that this specific workout will control blood sugar or prevent complications. People’s needs differ, and the article does not describe individualized adjustments for medication, glucose targets or other health conditions.
That distinction matters because the prompt’s claim that the workout “will safely” introduce exercise is stronger than the evidence provided. The source presents Reid’s recommendation and monitoring guidance; it does not report a clinical trial testing the routine or prove it is safe for all people with diabetes. Readers should treat it as general fitness guidance and seek professional advice about their own exercise plan.
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A Four-Week Starting Routine
Reid says that, in his view, the first month should focus on understanding how the body reacts to training rather than pursuing muscle growth. He suggests repeating the same basic workout at first, which he describes as intentional, before gradually increasing weight or intensity once the person has learned their response.
The article’s proposed progression is to make exercises harder over time, such as using a dumbbell for a squat or a stronger resistance band for a row. Reid says people may later train similarly to people without diabetes, but he places that possibility after an initial period of adapting and monitoring. The source does not set a timetable that applies to everyone or specify glucose readings that should trigger a change in activity.
Fit&Well identifies Reid as NSCA-certified and says Neil Gibson reviewed the advice. The report also connects the routine to BetterMe’s collaboration with Diabetes UK, but the supplied material does not include a statement from Diabetes UK about endorsing every exercise or its suitability for individual users.
“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
Individual Safety Needs Are Unspecified
The report does not establish that this workout is safe for everyone with diabetes. It gives no individualized guidance on medication, glucose thresholds, diabetes type, complications, fitness level or what to do if a reading changes unexpectedly. Nor does the supplied excerpt include the complete exercise list and instructions: it ends partway through the overhead press and does not show all details for the final movements.
The source says glucose should be checked before exercise, immediately afterward and two to four hours later, but it does not explain how readers should interpret results or respond to them. It also does not provide a study assessing outcomes from this particular program. The article’s safety language should therefore be understood as a trainer’s recommendation with monitoring precautions, not a guarantee or a substitute for advice from a clinician familiar with the person’s care.
Track Responses Before Progressing
Reid’s advice is to repeat the routine at the same set and repetition level while observing blood sugar responses. The next step he describes is gradual progression—adding resistance or increasing effort—after the person has learned how their body responds. The report does not give a fixed date for that change or say that every person should progress after four weeks.
Anyone considering the routine should discuss exercise and glucose monitoring with a healthcare professional, particularly if they use medication that can affect blood sugar or have other health concerns. The source material does not identify a further publication date, follow-up study or additional guidance from Diabetes UK.
Key Questions
What workout does the trainer recommend?
Reid recommends a beginner, full-body strength routine, including squats, glute bridges, wall push-ups and resistance-band exercises. The source excerpt is incomplete, so it does not show every exercise or all instructions.
How often does the suggested routine take place?
The report says Reid typically recommends doing the routine two to three times a week for four weeks, with two sets of eight to 12 repetitions per exercise and 90 seconds of rest between sets.
When does the report recommend checking blood sugar?
It recommends checking glucose before exercise, immediately afterward and again two to four hours later to observe how the body responds.
Is this workout proven safe for everyone with diabetes?
No. The source reports a trainer’s recommendation, not a clinical test showing that the routine is safe for every person. It does not give individualized advice for medication, glucose readings or health complications.
When should someone increase the workout’s difficulty?
Reid advises keeping the early sessions consistent and increasing resistance or effort gradually after learning how the body responds. The report does not set a universal progression date; people should discuss changes with a healthcare professional when appropriate.
Source: rss
