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Putting time into the gym and not seeing the results you expected can be frustrating. You might be showing up regularly, following a workout plan, and trying to stay consistent, yet still feel like you're not moving towards your goals.
If you're managing type 1 diabetes, exercise can involve extra considerations, too. Blood glucose levels, food, insulin, and the way your body responds to different types of activity can all influence your training experience.
So, what could be getting in the way of your progress? We asked Andi Balog to share some of the common reasons she sees among people with type 1 diabetes, along with the changes that can help them work towards their goals.
These are the most common reasons people with type 1 diabetes (including my clients) don’t make progress in the gym:
Once we get to the bottom of what's holding you back from reaching your goals, we can put a plan in place and make some changes to get you there!
Everyone I work with has one or all of these things holding them back, and my clients see amazing results after completing my program and:
Improving their diet
Making changes to how much they're eating
Improving their blood glucose management to avoid highs and lows
Needing less insulin and fewer treatments for low blood glucose as a result
Having more energy and wanting to be more active as a result
Starting to use one of my FLP workout programs and building muscle because it feels good, not because it's a chore
Starting to believe in themselves
Building confidence in themselves across all areas of life, including their mindset, body image, and decision-making
These are some general outcomes, but do remember to always seek advice from your medical practitioner before changing anything about your diabetes management. The above information is not medical advice.
Disclosure: Andi is a Glucology brand partner and may earn a commission on sales.
Type 1 Diabetic Nutritionist & Personal Trainer
Andi was diagnosed with type 1 diabetes on her 10th birthday. Her journey of struggling with body weight and body image led her to explore the connection between nutrition, type 1 diabetes, and exercise, and how these factors affect diabetes management. She now works as an online nutritionist, personal trainer, and coach for women with type 1 diabetes, helping them embrace life with type 1 diabetes instead of trying to run away from it.
Want more guidance and tips on nutrition, type 1 diabetes, exercise, and health? Follow Andi at thet1dnutritionist on instagram.
It's easy to judge progress by how much weight you're lifting or whether you can see a physical difference. However, these aren't the only ways to tell whether your training is moving in the right direction.
If you feel like you've hit a plateau, it may help to take a step back and look at your routine as a whole.
Are you giving yourself time to recover?
Training regularly is important, but so is allowing your body time to recover between sessions. Rest, sleep, and recovery days all have a place in a sustainable exercise routine.
If you're constantly feeling exhausted or struggling to get through workouts, consider whether your current schedule gives you enough time to recover. A qualified exercise professional can help you review your training plan and adjust it to suit your needs.
Are you measuring progress in more than one way?
Progress doesn't always happen in a straight line. You might notice that a workout feels easier, your technique has improved, you're lifting a little more than before, or you're finding it easier to stick to your routine.
These changes are worth paying attention to, even when your appearance or performance hasn't changed as quickly as you hoped.
Try keeping a simple training log to record your exercises, weights, repetitions, and how each session felt. Over time, it can help you spot improvements that are easy to miss from one workout to the next.
Does your routine fit your everyday life?
The best training plan is one you can realistically maintain. Work, family commitments, sleep, and changes to your usual schedule can all affect how often you get to the gym.
Rather than assuming you've failed when you miss a session, look at what made your routine difficult to follow. You may need a different training schedule, shorter sessions, or support from a qualified professional to find an approach that works for you.
If you're managing type 1 diabetes, it's also worth discussing exercise-related blood glucose patterns and any concerns about your training with your diabetes care team. They can help you understand what adjustments, if any, may be appropriate for your individual circumstances.
If you're not making the progress you hoped for, it doesn't automatically mean you're doing something wrong. Your training plan, consistency, recovery and diabetes management are all worth considering when reviewing your routine.
Start by identifying one area you'd like to work on, whether that's following a more consistent schedule, recording your workouts or asking for professional advice. Small, realistic changes can give you a clearer idea of what works for you over time.
Remember that exercise and diabetes management are individual experiences. Speak with your healthcare professional before making changes to your diabetes management, insulin or food intake in response to exercise.
Looking for more practical information about managing diabetes? Explore more educational articles and resources on the Glucology blog.
Several factors can affect your gym progress, including training consistency, your workout programme, nutrition, recovery and motivation. If you're managing type 1 diabetes, blood glucose fluctuations may also affect how you feel during exercise. Reviewing your routine can help you identify areas to discuss with a qualified professional.
Type 1 diabetes can add extra considerations to exercise because physical activity can affect blood glucose levels. The response can vary depending on the type, intensity and duration of exercise, as well as insulin, food and other individual factors. Your diabetes care team can help you plan for physical activity safely.
The right training frequency depends on your goals, experience, current fitness and ability to recover between sessions. Consistency over time is generally more useful than trying to do too much at once. A qualified exercise professional can help you establish a realistic programme that suits your circumstances.
Yes. High or low blood glucose can affect how you feel and perform during exercise. Symptoms such as fatigue, dizziness or difficulty concentrating may make training more challenging. Follow your diabetes care team's advice about checking glucose levels and managing them around physical activity.
Look beyond physical appearance or changes on the scales. You might notice improved technique, increased strength, better endurance or greater consistency with your workouts. Keeping a training log can help you track these changes over time and decide whether your routine needs reviewing.
Explore our blog for more tips and resources on diabetes and exercise.
Disclaimer: This blog is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified health provider with any questions about your condition. If you have a medical emergency, call 911 (US) or 000 (Australia) immediately, or visit your nearest emergency care center.
