Type 2 diabetes and prediabetes
Strength training makes your muscles better at using insulin.
Even before the scale moves. Diabetes guidelines call for strength training two to three times a week, plus regular cardio. VeraForma builds you both.
Scan to open it on your phone.
Free to start. Phase 1 and all of nutrition stay free.
- Tick diabetes and every phase is dosed for it, with a checklist card on your plan.
- Prediabetes? Same training, same free meal plan: pick Lose weight and your plan leads with it.
VeraForma is coaching, not medicine. It does not diagnose, treat or cure anything. Check with your doctor before you start, and before you change anything about your diabetes medication.
Your programme card
Training around: Diabetes (Type 1 or 2)
- Dosedfor it
- Everyphase
- Checkliston your plan
Lighter and longer, on purpose.
Have to hand
- Check blood glucose before training
- Fast-acting carbohydrate within reach
- Inspect feet after training
- Do not train fasted
The numbers
More muscle goes with better insulin use. Build yours.
38 million+American adults have diabetes.
Sources: CDC, National Diabetes Statistics Report (2023 data); IDF Diabetes Atlas, 11th edition (2025).
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Less muscle for your size goes with worse insulin sensitivity.
More muscle, relative to your size, goes with better insulin sensitivity and a lower risk of diabetes. A national US survey of 13,644 adults found it, and the American Diabetes Association's 2026 Standards of Care say it too.
Srikanthan & Karlamangla, J Clin Endocrinol Metab 2011. ADA Standards of Care 2026, section 5.
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The ADA: losing 5–7% of your weight improves blood sugar in type 2 diabetes.
In type 2 diabetes, losing 5–7% of your body weight improves blood sugar. In a controlled trial, losing just 5% made muscle, liver and fat more sensitive to insulin.
ADA Standards of Care 2026, recommendation 8.5. Magkos et al., Cell Metabolism 2016.
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Type 2 diabetes can go into remission.
For some people, type 2 diabetes goes into remission with sustained weight loss. Remission is your doctor's call, measured by your HbA1c. The weight loss and the training are yours.
Lean et al. (DiRECT), Lancet 2018 and Lancet Diabetes Endocrinol 2019. Gregg et al. (Look AHEAD), JAMA 2012. ADA Standards of Care 2026, recommendation 8.5.
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Strength plus cardio did the most.
In two trials of adults with type 2 diabetes, strength training and cardio together did the most for blood-sugar control.
Sigal et al. (DARE), Annals of Internal Medicine 2007. Church et al. (HART-D), JAMA 2010.
The guidelines call for strength training two to three times a week. Start your first session today.
What the guidelines call for
The guidelines name the training. VeraForma builds it.
The American Diabetes Association and the American College of Sports Medicine agree on the dose: strength training two to three times a week, on days that are not back to back, and at least 150 minutes of activity a week.
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The guideline
Strength training, 2–3 times a week.
What VeraForma builds
A programme that climbs in stages as you get stronger, the way a Master Trainer progresses his own clients. Your first stage is free for as long as you want it.
A programme built around your week: you pick 2 to 7 days.
Phase 1 free · then Premium“I’ll get hurt.”
Phase 1 starts you where you are. Tell it you have diabetes and every phase is dosed for it.
And the camera watches your form on the exercises it can check, free.
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The guideline
At least 150 minutes of cardio a week.
What VeraForma builds
A cardio plan that fits around your lifting days.
Free“I have no time.”
Short on time? Pick 15, 20 or 30 minutes and see today’s trimmed list before you start.
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The guideline
The guidelines: lose 5–7% of your body weight.
What VeraForma builds
A free meal plan built from your numbers and your training: real recipes, sized to your targets.
Calorie and protein targets that keep up with your real progress.
Free“Diets never stick.”
This one bends to you: swap any food or rebuild the plan any time, and pick from twelve ways of eating.
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The guideline
Moderate-to-vigorous loads, a few sets at a time.
What VeraForma builds
Tell it you have diabetes, and every set is dosed for it.
Free in Phase 1“I’m too old to start.”
Your age is part of your evaluation, and your plan adapts to it by itself.
Live with more than one condition? Your plan respects all of them at once.
A handful of quick strength checks show where you're strong and where you're lagging, so you train the part holding you back.
VeraForma is coaching, not medicine. It does not diagnose, treat or cure anything. Check with your doctor before you start, and before you change anything about your diabetes medication.
Tell it once
Tell it you have diabetes. Your plan changes.
It asks what you are living with, and each answer changes how it trains you, not whether it will.
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It asks. Your free evaluation asks about your diabetes and your medicine, once.
Free -
Built for it, on purpose. Tick diabetes and every phase is dosed for it, with a checklist card on your plan.
Free in Phase 1 -
What to have to hand, on your card. Check blood glucose before training. Fast-acting carbohydrate within reach. Inspect feet after training. Do not train fasted.
FreeExercise crashes my sugar.
The glucose check and the fast carbs are the first two lines on your card. Your doctor sets your numbers.I’m on insulin or a sulfonylurea.
Your diabetes card already leads with the glucose check and the fast carbs. Training can drop your blood sugar during a session or hours afterwards, overnight included. Tell your doctor before you start, and before you start eating less: your doses may need to change.VeraForma is coaching, not medicine. It does not diagnose, treat or cure anything, and it does not replace your doctor or physio.
My feet.
The foot check after training is on the same card. -
Thinking of fasting? Your doctor's word comes first, and the app says so.
FreeI’m on medication.
Tell it which. Your evaluation asks which diabetes medicine you take, and the fasting timer is built with it in mind. In the app’s own words: only your physician can retime a dose. -
Labs beside your training. Keep your lab results next to what you were training that month. The app never reads them for you.
FreeMy doctor handles it.
Good. Diabetes guidelines put physical activity in the plan beside your medical care. Your doctor runs the medicine. VeraForma builds the training, and keeps your lab results next to it. -
Something hurts today? Tell it, and today’s session trains around it, or tells you it is one for a doctor or physio first.
FreeMy back hurts already.
Then it trains around it. Tap where it hurts and see what usually sends pain there.VeraForma is coaching, not medicine. It does not diagnose, treat or cure anything, and it does not replace your doctor or physio.
Tell it in your free evaluation. Phase 1 is dosed for you from day one.
Free and Premium
Start free. The diabetes dosing comes with it.
Everything you need to start.
- The evaluation, with the diagnosis and medication questions.
- Phase 1, with the diabetes dosing and your checklist card, for as long as you want it.
- A cardio plan that fits around your lifting days.
- All of nutrition: calorie, macro and water tracking, a free barcode scanner, meal plans and recipes.
- The fasting timer, built with your medication in mind.
- Your lab results, next to your training.
Every phase after Phase 1.
- Every phase after Phase 1, rebuilt from your latest screen, with the same diabetes dosing.
- With Premium, the camera speaks the fix while you move.
$29.99 a month, or $249.99 a year (save 30%).
Get Premium here with a card, or in the Android app through Google Play.
Phase 1 and all of nutrition: free, for good.
Built by Brad Glaser · NASM Master Trainer · NASM-CPT, CES, PES · 20+ years · has certified 100+ personal trainers.
He owns a personal-training studio in Southern California. The same method he uses standing next to a client, built into the app.
Apps never work for me.
This one runs on the method Brad uses standing next to a client.
Your doctor first
Your doctor first. Then your first session.
For adults with type 2 diabetes who are not active now, the American College of Sports Medicine recommends medical clearance before moderate-to-hard exercise. For low-to-moderate activity like brisk walking, most people need no check first, unless they have signs of heart disease or diabetes complications.
Check with your doctor before you start, and before you change anything about your diabetes medication. Type 1 diabetes? Talk to your diabetes team before you start.
The app says it about itself: it does not treat, cure or reverse any medical condition, and nothing in it replaces your physician.
VeraForma is coaching, not medicine. It does not diagnose, treat or cure anything, and it does not replace your doctor or physio.
Questions
Straight answers.
Does the app check my blood sugar?
You check it, with your own meter. “Check blood glucose before training” is the first line on your card.
I have prediabetes. Is this for me?
Yes. Strength training makes your muscles better at using insulin, and more muscle for your size goes with a lower risk of diabetes.
In two landmark trials, programmes of weight loss and exercise cut new cases of type 2 diabetes by 58% in people at high risk. (Knowler et al., NEJM 2002; Tuomilehto et al., NEJM 2001.)
Pick Lose weight as your leading goal, and your plan leads with it.
Check with your doctor before you start.
What does it cost?
Free, for good: Phase 1, unlimited movement screens, and all of nutrition, including meal plans and recipes.
Premium: $29.99 a month, or $249.99 a year (save 30%).
A trainer once a week runs about $238 a month. Premium is with you every workout, not one hour a week.
Get Premium here with a card, or in the Android app through Google Play.
Do I need an account?
Yes, a free one, and no card. Your training, your food and your screen results sync to it.
Android, web or iPhone?
All three.
Get the Android app on Google Play. On an iPhone or a computer, open veraforma.app in your browser and start today.
The App Store app is in Apple's review.
Sources
- American Diabetes Association. Standards of Care in Diabetes—2026, sections 5 and 8. Diabetes Care 2026;49(Suppl 1). doi:10.2337/dc26-S005, doi:10.2337/dc26-S008
- Kanaley JA et al. Exercise/physical activity in individuals with type 2 diabetes: a consensus statement from the American College of Sports Medicine. Med Sci Sports Exerc 2022;54:353-368. doi:10.1249/MSS.0000000000002800
- Colberg SR et al. Physical activity/exercise and diabetes: a position statement of the American Diabetes Association. Diabetes Care 2016;39:2065-2079. doi:10.2337/dc16-1728
- Umpierre D et al. Physical activity advice only or structured exercise training and association with HbA1c levels in type 2 diabetes. JAMA 2011;305:1790-1799. doi:10.1001/jama.2011.576
- Srikanthan P, Karlamangla AS. Relative muscle mass is inversely associated with insulin resistance and prediabetes. J Clin Endocrinol Metab 2011;96:2898-2903. doi:10.1210/jc.2011-0435
- Magkos F et al. Effects of moderate and subsequent progressive weight loss on metabolic function and adipose tissue biology in humans with obesity. Cell Metab 2016;23:591-601. doi:10.1016/j.cmet.2016.02.005
- Sigal RJ et al. (DARE). Ann Intern Med 2007;147:357-369. doi:10.7326/0003-4819-147-6-200709180-00005
- Church TS et al. (HART-D). JAMA 2010;304:2253-2262. doi:10.1001/jama.2010.1710
- Lean MEJ et al. DiRECT. Lancet 2018;391:541-551. doi:10.1016/S0140-6736(17)33102-1. DiRECT 2-year: Lancet Diabetes Endocrinol 2019;7:344-355. doi:10.1016/S2213-8587(19)30068-3
- Gregg EW et al. Look AHEAD remission. JAMA 2012;308:2489-96. doi:10.1001/jama.2012.67929
- Knowler WC et al. DPP. N Engl J Med 2002;346:393-403. doi:10.1056/NEJMoa012512
- Tuomilehto J et al. Finnish Diabetes Prevention Study. N Engl J Med 2001;344:1343-50. doi:10.1056/NEJM200105033441801
- CDC. National Diabetes Statistics Report (2023 data). cdc.gov/diabetes/php/data-research
- International Diabetes Federation. IDF Diabetes Atlas, 11th edition, 2025. diabetesatlas.org
Make your muscles better at using insulin. Start free.
Scan to open it on your phone.
Free account, no card. Brad's questions. One squat on camera. Then your results.
VeraForma is coaching, not medicine. It does not diagnose, treat or cure anything. Check with your doctor before you start, and before you change anything about your diabetes medication.