Exercise Guide While on GLP-1 Medications for Weight Loss

GLP-1 medications help regulate appetite and metabolism, making them a powerful tool for weight loss. However, combining these medications with a well-structured exercise routine can enhance weight loss, improve body composition, and boost overall health.

This guide outlines the best types of exercises, recommended workout plans, and tips for maximizing results while on GLP-1 medications.

Benefits of Exercising While on GLP-1 Medications

✔️ Enhances Fat Loss – Exercise helps burn excess fat while preserving muscle mass.

✔️ Improves Metabolism – Boosts calorie burning and enhances the effects of GLP-1 medications.

✔️ Reduces Fatigue – Regular activity combats medication-related sluggishness or weakness.

✔️ Prevents Muscle Loss – Strength training maintains lean muscle while losing weight.

✔️ Boosts Mood & Mental Health – Exercise releases endorphins, reducing stress and anxiety.

Best Types of Exercise While on GLP-1 Medications

1. Strength Training

💪 Why it’s important: Preserves muscle mass and improves metabolism while losing weight.

🔹 Recommended: 2-3 sessions per week using body weight, dumbbells, or resistance bands.

🔹 Exercises: Squats, lunges, push-ups, resistance band workouts.

2. Cardiovascular Exercise

🏃 Why it’s important: Burns calories, improves heart health, and increases endurance.

🔹 Recommended: 3-5 sessions per week of moderate-intensity cardio (30-45 minutes per session).

🔹 Activities: Walking, jogging, cycling, swimming, or using an elliptical.

3. Low-Impact Workouts

🧘 Why it’s important: Reduces strain on joints, making it ideal for beginners or those with limited mobility.

🔹 Recommended: 2-3 sessions per week of gentle movement.

🔹 Activities: Yoga, Pilates, or stretching routines.

4. High-Intensity Interval Training (HIIT)

🔥 Why it’s important: Efficient fat-burning workout in a short amount of time.

🔹 Recommended: 1-2 sessions per week (20-30 minutes per session).

🔹 Exercises: Alternating between high-intensity movements like sprinting, burpees, or jump squats with rest periods.

Suggested Weekly Workout Plan

Here’s an easy-to-follow workout schedule to maximize weight loss while on GLP-1 medications.

Day

Workout

Monday

Strength Training + 20 min Walk

Tuesday

30-45 min Cardio (Walking, Cycling, or Swimming)

Wednesday

Yoga or Low-Impact Recovery Day

Thursday

Strength Training + 10 min HIIT

Friday

30-45 min Cardio (Jogging, Elliptical, or Rowing)

Saturday

Active Recovery (Hiking, Light Yoga, or Walking)

Sunday

Rest or Gentle Stretching

Exercise Tips for GLP-1 Users

✔️ Start Slow & Listen to Your Body – Begin with low-impact activities and gradually increase intensity.

✔️ Stay Hydrated – GLP-1 medications slow digestion, so drinking enough water is crucial.

✔️ Fuel Your Workouts Properly – Ensure you're eating enough protein and healthy carbs to sustain energy levels.

✔️ Avoid Overexertion – Fatigue is common, so balance workouts with adequate rest.

✔️ Make It Enjoyable – Choose activities you love to stay consistent and motivated.

Final Thoughts: Making Exercise a Part of Your Weight Loss Journey

Exercise is an essential component of a successful weight loss journey while on GLP-1 medications. By incorporating a mix of strength training, cardio, and recovery workouts, you can maximize fat loss, maintain muscle mass, and boost your overall well-being.

If you're new to exercise or unsure where to start, consult a fitness professional or healthcare provider for personalised recommendations.