Exercise and GLP-1 Medications: Optimising Your Workout Routine

GLP-1 medications can impact your exercise routine in several ways. Many people experience fatigue, especially during the first few weeks or after dose increases. This is normal and temporary.

The significant appetite suppression may mean you're not eating enough to fuel intense exercise. Muscle preservation requires adequate protein (1.6-2.2g per kg body weight daily) and resistance training.

Once adjusted, exercise becomes more enjoyable: reduced body weight means less joint strain, improved cardiovascular health, and enhanced mood. Studies show combining GLP-1s with exercise results in 3-5% additional weight loss.

For weekly medications (Wegovy, Mounjaro), days 1-3 after injection typically have strongest side effects. Schedule lighter activities like walking or yoga during this window, saving higher-intensity workouts for days 4-7.

Exercise 2-3 hours after eating to avoid GI discomfort from delayed gastric emptying. Have a small protein snack 30-60 minutes pre-workout if needed, and protein-rich recovery within 30-60 minutes after.

Daily medications (Saxenda, the oral spray) provide more consistent experience. Experiment to find your optimal workout time—many prefer morning (before dose) or evening (when morning dose has settled).

Resistance training is Priority #1 for preserving lean muscle mass during weight loss. Aim for 2-4 sessions per week with compound movements (squats, deadlifts, presses) and progressive overload.

Cardiovascular exercise improves heart health and increases calorie expenditure. Aim for 150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity weekly, mixing steady-state with HIIT.

Don't overlook flexibility work: yoga, stretching, and foam rolling reduce injury risk, aid recovery, and can be done on rest days. Low-impact options like walking, swimming, and cycling are ideal during high side effect periods.

Without intervention, approximately 25-30% of weight lost can be muscle. This is problematic because muscle burns more calories at rest and maintains metabolic rate.

Critical strategies: adequate protein intake (minimum 1.6g/kg, optimal 2.0-2.2g/kg), progressive resistance training, avoiding extreme calorie restriction, and prioritizing recovery with 7-9 hours of quality sleep.

Track progress beyond the scale: measurements, photos, how clothes fit, strength improvements, and body composition analysis (DEXA, InBody). These metrics often show success when weight plateaus.

Fatigue is often worse in weeks 1-8 or after dose increases. Adjust expectations temporarily: "something is better than nothing." Focus on consistency over intensity during adjustment periods.

Strategic fueling helps: small carbohydrate + protein snack 30-60 minutes pre-workout, post-workout protein within 30-60 minutes, and don't skip meals to "maximise" weight loss.

When severely fatigued, rest. Your body is working hard to adapt. Rest days are productive days. Signs you should not exercise: severe nausea, dizziness, extreme fatigue affecting daily activities, or illness.