Struggling With Diabetes? Try This 25-Minute Seated Strength Routine (BUILD Strength FAST)

Looking for exercises for type 2 diabetes that you can do safely at home—and entirely seated? This 25-minute resistance band full-body strength training workout is designed specifically to help people with diabetes build strength, improve mobility, and support better blood sugar control.

Led by diabetes exercise specialist Dr. Elise Brown, this beginner-friendly session uses simple resistance band movements to target every major muscle group while staying easy on the joints. Strength training is one of the most effective tools for reducing diabetes symptoms, improving insulin sensitivity, and supporting long-term health.

Whether you’re new to exercise, getting back into a routine, or pairing this with your diabetes coaching program, this seated full-body workout will help you feel stronger, more confident, and more in control of your health. No standing required—and no experience needed.

Exercise instruction videos:
Row:    • Pendlay Row, Bent Over Row, & Inverted Row...  
Abdominal bracing:    • Reduce lower back pain using a strength tr...  

Safety videos:
Exercise and diabetes safety:    • 12 Steps to Exercise Safely with Diabetes ...  
Exercise and high blood pressure safety:    • Safety Tips for Exercising with High Blood...  
Exercise and heart disease safety:    • EXERCISE SAFETY tips for HEART DISEASE  
Exercise and arthritis safety:    • How to EXERCISE safely with ARTHRITIS  

Exercise instruction playlist:    • Exercise Instruction  

Merchandise to help support the channel: https://www.elisebrownphd.com/shop

Connect with me: https://linktr.ee/the_diabetes_resist...

⏱️ Chapters:
0:37 - Warm up
5:50 - Seated Banded Single-Leg Leg Press
7:44 - Seated Banded Front-Loaded Chest Press
8:40 - Seated Banded Row
9:33 - Seated Banded Single-Arm Lateral Raise
11:38 - Seated Banded Sit-Up
12:26 - Repeat sequence
19:25 - Cool down (stretches)

✨ What you’ll get in this workout:
• Safe and effective strength training you can do from a chair
• Full-body resistance band exercises to support stable blood sugar
• Movements designed to help reduce diabetes symptoms
• A routine that pairs perfectly with your daily blood sugar test routine
• Supportive guidance to help you continue mastering diabetes through movement

Grab your resistance band, take a seat, and let’s get stronger—one rep at a time

Sources used:
1. Colberg et al. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care. 2016 Nov;39(11):2065-2079. doi: 10.2337/dc16-1728. PMID: 27926890; PMCID: PMC6908414.
2. American College of Sports Medicine. ACMS’s Resources for the Personal Trainer, sixth edition. Philadelphia, Wolters Kluwer, 2022.
3. American College of Sports Medicine, Liguori et al. (2022). ACSM's guidelines for exercise testing and prescription (Eleventh edition.). Philadelphia: Wolters Kluwer.
4. Qadir et al. Effectiveness of Resistance Training and Associated Program Characteristics in Patients at Risk for Type 2 Diabetes: a Systematic Review and Meta-analysis. Sports Med - Open 7, 38 (2021).
5. Brown, E. C., Franklin, B. A., Regensteiner, J. G., & Stewart, K. J. (2020). Effects of single bout resistance exercise on glucose levels, insulin action, and cardiovascular risk in type 2 diabetes: A narrative review. Journal of Diabetes and its Complications, 34(8), 107610.
6. Brown, E. C., Kilgore, L. J., Pierce, K., Knox, A., & Haworth, J. L. (2024). Movement pattern definitions for resistance training behavior measurement in diabetes. Frontiers in Clinical Diabetes and Healthcare, 5, 1447595.

Disclaimer: Please see the link for our disclaimer policy for all of our videos on The Diabetes Resistance YouTube channel: https://www.elisebrownphd.com/videos-1

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