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Trainer Garett Reid recommends that people with diabetes start with a simple, low-intensity strength routine and focus on learning how their blood sugar responds, rather than on building muscle. The advice calls for checking blood sugar before exercise, immediately afterward and again two to four hours later; the routine is not a guarantee of safety for every person.
Trainer Garett Reid, who works with clients living with diabetes, recommends beginning exercise with a simple, low-intensity strength routine and monitoring blood sugar responses rather than focusing first on muscle growth. The advice, reported by Fit&Well, stresses checking blood sugar before a workout, immediately after it and again two to four hours later; it does not establish that the routine is safe for every person with diabetes.
Reid, an NSCA-certified trainer with the wellness app BetterMe: Health Coaching, says he typically starts clients with a repeatable workout so they can observe how their bodies respond to resistance training. He advises beginners to do two sets of eight to 12 repetitions per exercise, resting 90 seconds between sets, and to keep several repetitions in reserve rather than pushing to exhaustion.
The report describes a full-body routine built around compound movements. The exercises detailed in the supplied report include squats, glute bridges, wall push-ups, banded bent-over rows and a standing resistance-band overhead press; it also refers to a core exercise, a plank. The source text provided does not include the complete instructions for the overhead press or the final core exercise, so those details cannot be confirmed here.
Reid recommends repeating the routine two to three times a week for four weeks before gradually increasing resistance or intensity, once a person has learned how their blood sugar responds. Fit&Well says its advice was reviewed by Neil Gibson, a senior physical activity adviser at Diabetes UK. BetterMe has also launched a series of workouts for people with diabetes in collaboration with Diabetes UK, according to the report.
Why Blood Sugar Tracking Comes First
The recommendation shifts the initial goal of exercise from performance to observation: learning whether a particular session is followed by changes in blood sugar levels. That may help a person and their healthcare team make more informed decisions about activity, but the article does not provide individualized medical guidance or evidence that one routine suits all people with diabetes.
Reid says strength training can improve insulin sensitivity and that building muscle may support the body’s storage of glycogen. These are claims attributed to the trainer in the Fit&Well report, not findings established by the workout description itself. The practical takeaway is the proposed monitoring schedule and gradual progression, rather than a promise that exercise will prevent glucose fluctuations.
The advice may be relevant to readers who are unsure how to start exercising, but people can have different health needs, medications and responses to activity. Anyone making changes to an exercise plan should discuss personal precautions with a qualified health professional, particularly if they have concerns about blood sugar changes during or after exercise.
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A Four-Week Starter Plan
Reid says he often begins clients with strength training because, in his view, many people do not strength train and may have low muscle mass. He recommends selecting movements that work major muscle groups and keeping the early sessions deliberately consistent. In the report, that means repeating the same manageable workload before adding weight or making sets harder.
The suggested progression is to first complete the routine and observe the body’s response. Reid says that after this adjustment period, a person may gradually increase the weight or work closer to the point of fatigue. The report’s proposed monitoring times are before exercise, immediately after and two to four hours later. It does not state specific blood sugar thresholds or explain how to respond to particular readings.
The workout is presented as a general starting point, not a substitute for a clinician’s advice. The source identifies Diabetes UK’s involvement in reviewing the advice and in BetterMe’s workout series, but supplies no study results, participant data or formal clinical assessment of the routine.
“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 Still Depends
The report’s headline framing that the workout can be introduced safely should not be read as a guarantee. The material supplied does not explain how the routine should be adapted for different diabetes types, medications, complications, fitness levels or personal blood sugar patterns. It also gives no thresholds for readings or instructions for handling a reading that causes concern.
The source text ends partway through the overhead-press instructions and does not supply the final core-exercise description. It is also unclear whether Fit&Well’s reviewed advice included specific clinical precautions beyond blood sugar checks. No independent trial, outcome data or assessment of adverse events is cited in the supplied material.
Monitor Before Adding Intensity
Reid’s stated next step is to repeat the same workout for four weeks, checking blood sugar at the recommended times and noting how the body responds. He says people who understand their response can then gradually increase weight or intensity. The report does not specify a formal follow-up or a date for additional guidance.
Readers considering the routine should seek advice from a qualified healthcare professional about exercise precautions that fit their circumstances. The source does not provide enough information to determine whether every exercise or monitoring schedule is appropriate for every person living with diabetes.
Key Questions
What workout does the trainer recommend?
Garett Reid recommends a beginner full-body strength routine. The supplied report identifies squats, glute bridges, wall push-ups, banded rows, a standing band overhead press and a core exercise, but the source text cuts off before all instructions are provided.
How often does Reid suggest doing it?
The report says Reid 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 advice say to check blood sugar?
It recommends checking before exercise, immediately afterward and again two to four hours later to observe how the body responds. The report does not give specific thresholds or instructions for interpreting readings.
Does the report say this workout is safe for everyone with diabetes?
No. It presents a trainer’s general starting approach, not a guarantee or individualized medical advice. Personal circumstances can differ, so readers should consult a qualified healthcare professional about appropriate exercise precautions.
Source: rss
