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January 12, 2023 3 min read

If you have diabetes, it's important to get your body moving. Resistance training can be beneficial, as it helps your body better utilize insulin, control glucose levels, burn more calories, and potentially reduce the amount of medication you may need.

If you don't want to work with weights, you can still get a good workout with resistance bands. This requires no heavy equipment or a gym membership. Resistance bands are a type of exercise equipment used to increase strength and resistance training. They are becoming increasingly popular among people with diabetes, as they offer a low-impact effective and safe workout.

Here are some workouts you can try: 

1) Bicep Curls

Bicep curls are one of the most popular exercises for building arm strength and size. This exercise works the biceps, the muscle located on the front of the upper arm, which is responsible for flexing the elbow joint. Bicep curls can be done with a barbell, dumbbells, or even resistance bands. 

Start by standing with your feet shoulder-width apart and holding a resistance band in each hand. With your palms facing forward, curl your arms up towards your shoulders, squeezing your biceps as you do so. Then slowly lower your arms back down to the starting position. Repeat this for 10-15 repetitions.

2) Chest Press

Chest presses are a great way to build chest strength and size. This exercise works the chest muscles, which are responsible for pushing movements. Chest presses can be done with resistance bands.

When doing chest presses with resistance bands, you want to ensure that your posture and technique are correct. Begin by standing with your feet shoulder-width apart and your arms extended out in front of you. Make sure that your elbows are slightly bent and your palms are facing downward.

3) Rear Deltoid

Rear deltoid exercises are great for strengthening the back of your shoulders. This exercise is important for improving posture and overall shoulder health. 

Working the rear delts helps to build strength and stability in the shoulder girdle, which is important for overall shoulder health. Resistance bands are an excellent tool for working the rear delts, as they allow you to target the muscles with a variety of controlled, low-impact movements. 

4) High Resistance Leg Squats

High-resistance leg squats are an effective way to target the muscles of the lower body, such as the glutes, quads, and hamstrings. Leg squats with resistance bands are an effective way to build strength and muscle in your lower body.

To begin, place the resistance band around your ankles and stand with your feet slightly wider than shoulder-width apart. Squat down and lift the band off the ground, making sure to keep your back straight. As you stand up, engage your glutes and press your feet into the ground. Make sure to keep your knees in line with your toes throughout the movement.

5) Hamstring Curl

Hamstring curls are a great exercise to target the hamstrings, which are often neglected in many lower-body workouts. To perform a hamstring curl, lie on your back with a resistance band around your feet. 


Resistance band exercises may be a beneficial addition to the physical activity routine of people with diabetes. Resistance band exercises can help improve muscle strength, flexibility and coordination and can be done in the comfort of one’s own home. 

If you're looking for a way to elevate your daily workouts, POWERBANDS® can help. We offer a wide array ofexercise bands perfect for helping you stay healthy and fit. Get in touch with us today to learn how.