Deadlifting 150kg with Type 1 diabetes: what my blood sugar did

In short

• Deadlift day: six sets of six, building from 60kg to 150kg.
• My glucose rose to about 17 mmol/L in the afternoon, then came back to 10.0 by 7pm.
• Heavy lifting can push blood sugar up for a while. Knowing that is what stops you panicking and over-correcting.

Today's saying in my training diary:

The fitter you get, the better your diabetes.

I believe that after more than 40 years with Type 1. But fitter doesn't mean perfect numbers every day. Here's a real one.

The session

A 20-minute warm-up, then deadlifts. Six reps every set, adding weight each time:

All good. Strong, controlled reps.

What my glucose did

This is my Dexcom over the afternoon and early evening:

• About 4pm: around 10 mmol/L.
• Around 6pm: up to about 17.
• By 7pm: back down to 10.0.

I'm showing you the 17 on purpose. Social media is full of perfect flat lines. That's not real life with Type 1, and it's not real life for me.

I can't tell you the session alone caused the rise. Food, timing, stress and insulin all play a part. But I know heavy days can do this to me, so I watch it rather than panic.

Why heavy lifting can push glucose up

• Intense effort releases stress hormones like adrenaline. These tell your liver to release glucose.
• So a hard session can raise blood sugar for a while, where a long, steady session usually lowers it.
• Then it can flip. After exercise your body uses insulin better, and your risk of a low stays raised for at least 24 hours.

That last point is why I don't rush to knock a post-training high down with a big correction. Plan any changes with your diabetes team. Talk to your diabetes team before changing your insulin.

The fitter you get, the better your diabetes

Here's what I mean by it:

1. Working muscles use glucose. Exercise helps your body use insulin better.
2. You learn your patterns. Every session on a CGM teaches you how your body responds.
3. Better habits spread. Training pulls food, sleep and routine along with it.
4. Your head gets stronger too. A day like this doesn't knock me off course any more.

Quick answers

Is deadlifting safe with Type 1 diabetes? For many people, yes, with the same care as any hard exercise: check before you start, keep hypo treatment close and learn good technique from a qualified coach. Ask your diabetes team if you have eye or other complications.

Why did my blood sugar go up after lifting? Hard, heavy efforts can release stress hormones that raise glucose for a while. Food, timing and insulin play a part too.

Should I correct a high after training? Be careful. Your risk of a low stays raised for at least 24 hours after exercise. Agree a plan with your diabetes team.

Your challenge

• Log your next heavy session: weights, reps and what your CGM did for three hours afterwards.
• Compare it with a steady session, like a long walk or easy run.
• Note any highs or lows in the 24 hours after each.
• Take the two logs to your diabetes team and talk through what you see.

The fitter you get, the better your diabetes. Not perfect. Better.