Doing Both Cardio and Strength Training Could Cut Your Risk of Diabetes by Half, New Research Finds

If you’ve been sticking to your daily walk but skipping the weights, new research suggests you might be missing out on some of the biggest health benefits available to you. A major University of Queensland-led study has found that adults who combine aerobic exercise with regular muscle-strengthening activities are significantly less likely to develop a range of serious chronic conditions than those who stick to cardio alone.

What the research found

The study followed more than 8,000 Brisbane adults aged 40 to 64 over nine years, examining how aerobic activity and muscle-strengthening exercise, together and separately, related to the development of chronic disease.

Behavioural epidemiologist Dr Gregore Mielke, from UQ’s School of Public Health, said the results made clear that strength training offers real benefits beyond what aerobic exercise provides on its own. People who consistently met the recommended guidelines for both types of exercise were less likely to develop type 2 diabetes and high blood pressure, and appeared to have a lower risk of heart disease and some cancers, compared with those who met neither guideline.

The actual numbers are striking. Among those who did both types of exercise regularly, researchers found a 23 per cent reduction in cancer risk, a 24 per cent reduction in hypertension, and a 50 per cent reduction in type 2 diabetes risk.

Most of us are only doing half the job

Australia’s official physical activity guidelines recommend at least 30 minutes of moderate-to-vigorous aerobic activity on most days, alongside muscle-strengthening activities on two or more days a week. Yet Dr Mielke notes that public health messaging has traditionally focused almost entirely on the aerobic half of that equation.

The study’s figures show why that gap matters. Around half of participants met the recommended level of aerobic activity, but only 24 per cent met the guidelines for both aerobic and muscle-strengthening activity combined. Roughly 30 per cent met neither guideline at all.

Lead author Anh Tung Pham, a PhD candidate involved in the research, said the findings were significant enough to warrant a real shift in how exercise is promoted to people in this age group. “The results are quite significant and highlight the need to promote both aerobic and muscle strength activities to mid-aged adults,” Pham said, noting the study provides genuine evidence for the value of a combined approach to preventing chronic disease.

Why this matters so much for our age group

The scale of the problem in Australia makes this research particularly relevant. According to the 2022 National Health Survey, around 60 per cent of Australians aged 45 to 64 already have at least one chronic disease, and 30 per cent are living with multiple chronic conditions. Given that reality, a genuinely achievable lifestyle change that meaningfully reduces the risk of some of the most common and serious conditions affecting this exact age group is worth taking seriously.

What counts as muscle-strengthening activity?

The good news is you don’t need a gym membership or specialist equipment to meet the guidelines. Muscle-strengthening activities include lifting weights, using resistance bands, or simple bodyweight exercises like sit-ups, push-ups, squats and lunges – many of which can be done at home. If you’ve read our recent coverage of at-home strength training, the sit-to-stand, wall push-up and calf raise exercises we’ve previously outlined are exactly the kind of accessible starting point this research points to.

The takeaway

If your current exercise routine consists entirely of walking, swimming or other aerobic activity, this research suggests adding just two strength sessions a week could make a genuine difference to your long-term health, well beyond what cardio alone can offer. As with any new exercise routine, particularly if you’re returning to activity after a break or managing an existing health condition, it’s worth having a chat with your GP or an accredited exercise physiologist about the right starting point for you.

This article reports on published research findings and is general in nature. It isn’t personalised medical advice — speak with your doctor before starting a new exercise program.