Exercise Hub
Resistance training isn’t optional on GLP-1s — it’s essential. Here’s how to start, even if you’ve never lifted a weight.
Important: Always consult your doctor before starting a new exercise programme, especially if you have any health conditions or mobility limitations. Start slowly and listen to your body. Read our full Medical Disclaimer.
Why Exercise Matters More on GLP-1s
Let’s be direct about something: exercise on GLP-1 medications like Ozempic®, Wegovy®, Mounjaro®, and Zepbound® is not primarily about burning calories. It’s about something far more important — protecting your muscles.
The research is clear: Clinical trials (including the STEP 1 study of semaglutide) have shown that up to 40% of weight lost can be lean body mass — muscle, bone density, and organ tissue — rather than fat. Without resistance training and adequate protein, your body doesn’t just lose fat. It loses the muscle that keeps you strong, mobile, and metabolically healthy.
The good news? Resistance training significantly reduces muscle loss during weight loss. You don’t need to become a bodybuilder. Even 2–3 sessions per week of basic resistance exercises makes a meaningful difference in preserving your lean mass.
Beginner-Friendly Exercises
You don’t need prior experience, expensive equipment, or a gym membership. These exercises can all be done at home and are appropriate for complete beginners. Start with what you can manage and build from there.
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Bodyweight Squats
The king of lower-body exercises. Works your quads, glutes, and core. Start with chair-assisted squats if needed — lower yourself to a chair, then stand back up. Aim for 3 sets of 8–12 reps.
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Wall Push-Ups
A gentler version of push-ups that builds chest, shoulder, and arm strength. Stand arm’s length from a wall, place hands flat, and push. Progress to incline push-ups (on a counter) as you get stronger.
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Resistance Bands
Inexpensive, portable, and incredibly versatile. A set of bands with different resistance levels lets you do dozens of exercises targeting every major muscle group. Great for travel too.
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Light Dumbbells
Start with 3–5 lb dumbbells for upper body exercises like bicep curls, overhead presses, and rows. Even light weights build meaningful strength for beginners. Progress as you feel stronger.
You Don’t Need a Gym
One of the biggest barriers to starting exercise is the belief that you need a gym membership, fancy equipment, or a perfectly designed workout plan. You don’t. Everything you need for effective resistance training can fit in a small bag:
- A set of resistance bands (around $15–25)
- A pair of light dumbbells (optional, $10–20)
- A sturdy chair (for assisted squats, step-ups, and tricep dips)
- Your own body weight (free, always available)
A simple home routine of squats, push-ups (wall or incline), band rows, and band overhead presses hits every major muscle group. Do that 2–3 times per week and you’re covering the essentials.
🚶 Walking Is Underrated
Walking doesn’t get the credit it deserves. It’s the single most accessible, sustainable, and beneficial form of movement you can do — and it has specific benefits for GLP-1 users:
- Helps with GI side effects — gentle movement after meals aids digestion and reduces bloating
- Supports mental health — the psychological side of rapid weight loss is real. Walking is a proven mood booster
- Improves cardiovascular health — benefits that complement the metabolic improvements from GLP-1 medications
- Burns calories without triggering nausea — unlike intense exercise, walking is gentle enough to do even on days when you’re not feeling great
- Low barrier to entry — no equipment, no gym, no special clothes. Just walk
Aim for 7,000–10,000 steps per day
Start wherever you are today. If that’s 2,000 steps, great. Add 500 more next week. Progress matters more than perfection.
When Should You Start?
Now. Or as close to now as your body allows.
Many people wait until they’ve lost weight before starting to exercise. This is understandable but counterproductive. The muscle loss begins as soon as weight loss begins. Starting resistance training early — even before significant weight loss — gives your muscles the signal to hang on while your body sheds fat.
That said, listen to your body. If the first week of medication has you feeling rough, walking is enough. Once the initial side effects ease, start adding in basic resistance exercises. You don’t need to do everything at once. A few bodyweight squats and wall push-ups is a perfectly good start.
Remember: The goal isn’t to punish your body into losing weight faster. It’s to protect the muscle you already have. Pair your exercise with adequate protein and you’re giving yourself the best possible foundation.
Workout Plans
We’re developing structured, beginner-friendly workout plans specifically designed for people on GLP-1 medications — focused on muscle preservation, progressive overload, and flexibility for days when you’re not feeling your best.
Coming soon — check back or subscribe to our newsletter for updates.
Medical Disclaimer: Always consult your doctor before beginning any exercise programme. The exercises described on this page are general suggestions for healthy adults and may not be appropriate for everyone. Stop any exercise that causes pain and seek medical advice. Full disclaimer.