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Table 3 Summary of recommendations for RT in adults at risk for T2D

From: Effectiveness of Resistance Training and Associated Program Characteristics in Patients at Risk for Type 2 Diabetes: a Systematic Review and Meta-analysis

Component Guidelines
Intensity and repetitions A range of 10–15 repetitions at intensities above 60% 1-RM may reduce HbA1c levels [44, 47, 49] and improve lipid profile [44]. All sets should be performed with an RPE of 15–18 according to Borg’s RPE scale (within one to three repetitions from failure) [49, 83, 87].
Exercise modality Resistance band [44, 47] and free weight [49] training are both RT modalities that are effective for improving glycemic control and lipid profile.
Exercise selection Multi-joint (e.g., leg press, bench press, lat pulldown, row, shoulder press) and single joint (e.g., leg extension, biceps curl, triceps pushdown) exercises are acceptable, with the majority of exercises being multi-joint exercises.
Frequency A minimum of three sessions per week should be performed.
  1. RT resistance training, RPE ratings of perceived exertion