GLP-1 medications handle appetite suppression, but exercise is crucial for body composition, maintaining muscle, and long-term health. Here's how to optimize your workout routine while on Ozempic, Wegovy, Mounjaro, or other GLP-1s.
💡 Key Point: Strength training isn't optional — it's essential. GLP-1 medications cause both fat and muscle loss. Resistance exercise helps preserve lean mass, keeping your metabolism healthy and improving how you look as you lose weight.
Why Exercise Matters More on GLP-1s
The Muscle Loss Problem
Studies show that 25-40% of weight lost on GLP-1 medications may be lean mass (muscle), not just fat. This matters because:
- Muscle loss slows your metabolism
- Less muscle means less strength and function
- Body composition affects how you look at your goal weight
- Muscle loss may contribute to weight regain later
How Exercise Helps
Regular resistance training while on GLP-1s can:
- Reduce muscle loss by 50% or more
- Improve body composition (lose more fat, less muscle)
- Maintain or even build strength during weight loss
- Support metabolic health long-term
The Ideal Exercise Program
Priority #1: Strength Training (2-4x/week)
This is non-negotiable. Aim for 2-4 resistance training sessions per week focusing on major muscle groups:
- Upper body: Chest press, rows, shoulder press, bicep curls, tricep extensions
- Lower body: Squats, lunges, deadlifts, leg press, calf raises
- Core: Planks, Russian twists, dead bugs
Start with weights you can lift for 8-12 reps with good form. Progress gradually.
Priority #2: Walking (Daily)
Low-intensity movement supports recovery, burns additional calories, and improves insulin sensitivity. Aim for 7,000-10,000 steps daily. Walking after meals is particularly beneficial for blood sugar control.
Priority #3: Cardio (Optional, 1-3x/week)
Moderate cardio supports heart health and additional calorie burn, but it's less important than strength training. Options include:
- Cycling
- Swimming
- Elliptical
- Dance classes
- HIIT (if you have the energy)
⚠️ Don't Overdo Cardio: Excessive cardio without strength training can accelerate muscle loss. If time is limited, prioritize lifting weights over running.
Fueling Workouts on GLP-1s
Reduced appetite makes it challenging to eat enough to support exercise. Strategic nutrition matters:
Before Workouts
- Eat a small meal 2-3 hours before, or a light snack 30-60 minutes before
- Focus on easily digestible carbs + some protein
- Examples: banana with peanut butter, Greek yogurt, toast with eggs
- If you can't eat much, at least have something small — training completely fasted may hurt performance
After Workouts
- Prioritize protein within 1-2 hours of training
- Aim for 20-40g protein post-workout
- If solid food is unappealing, protein shakes work well
Daily Protein Target
For muscle preservation during weight loss, aim for 0.7-1g protein per pound of goal body weight. If your goal weight is 160 lbs, target 110-160g protein daily. This is often the biggest challenge on GLP-1s.
Common Challenges & Solutions
Low Energy
Eating less naturally reduces energy. Solutions:
- Schedule workouts when you have the most energy (often morning)
- Caffeine before workouts can help (if tolerated)
- Reduce workout intensity temporarily during dose increases
- Ensure adequate sleep (7-9 hours)
Nausea During Exercise
GI side effects can make exercise uncomfortable. Try:
- Avoiding exercise immediately after eating
- Lower intensity activities until symptoms improve
- Staying well-hydrated
- Ginger tea or supplements before workouts
Not Hungry Enough to Fuel Workouts
This is common. Strategies include:
- Liquid calories (protein shakes, smoothies) are often easier
- Smaller, more frequent meals throughout the day
- Prioritize calorie-dense, nutrient-rich foods
- Set alarms to remind yourself to eat
Sample Weekly Schedule
- Monday: Strength training (upper body)
- Tuesday: Walking (30-45 min)
- Wednesday: Strength training (lower body)
- Thursday: Walking or light cardio
- Friday: Strength training (full body)
- Saturday: Active recovery (yoga, swimming, hiking)
- Sunday: Rest
Adjust based on your fitness level, schedule, and how you feel. Something is always better than nothing.
Getting Started if You're New to Exercise
If you haven't exercised regularly before, start gradually:
- Week 1-2: Daily walks (15-20 minutes)
- Week 3-4: Add one strength session (can be bodyweight exercises at home)
- Week 5-6: Increase to two strength sessions
- Week 7+: Build toward the full program gradually
Consider working with a personal trainer for a few sessions to learn proper form, especially for compound lifts.
The Bottom Line
GLP-1 medications make weight loss easier, but exercise — especially strength training — determines the quality of that weight loss. Prioritize resistance training to preserve muscle, support your metabolism, and look your best at your goal weight.
Start where you are, progress gradually, and make protein a priority. The combination of GLP-1 medications plus consistent exercise produces better results than either alone.