Exercise Guide for GLP-1 Users: Maximizing Your Results

While GLP-1 medications are highly effective for weight loss, combining them with regular exercise significantly enhances your results and overall health outcomes.

Benefits of Exercise with GLP-1s

• Muscle Preservation: Resistance training helps maintain lean muscle mass during weight loss
• Metabolic Support: Exercise prevents metabolic slowdown that can occur with rapid weight loss
• Enhanced Results: Studies show 30-40% better weight loss outcomes with regular exercise
• Cardiovascular Health: Improves heart health beyond weight loss alone
• Mood & Energy: Reduces fatigue and improves overall wellbeing
• Long-term Maintenance: Establishes habits crucial for maintaining weight loss

Research indicates that patients who combine GLP-1 medication with consistent exercise achieve superior body composition changes, preserving more muscle mass while losing fat.

If you're new to exercise or returning after a break, start gradually and build consistency before intensity.

Week 1-2: Foundation Phase

• Walking: 10-15 minutes daily at a comfortable pace
• Bodyweight Movements: Chair squats, wall push-ups, standing marches
• Frequency: 3-4 days per week
• Focus: Establishing the habit and proper form

Week 3-4: Building Consistency

• Walking: Increase to 20-25 minutes, add inclines or stairs
• Strength Training: 2 sessions weekly with light weights or resistance bands
• Frequency: 5 days per week (alternating cardio and strength)
• Focus: Increasing duration and establishing routine

Month 2 and Beyond

• Cardio: 150 minutes moderate intensity or 75 minutes vigorous per week
• Strength Training: 2-3 full-body sessions weekly
• Flexibility: Add stretching or yoga 2-3 times weekly
• Progression: Gradually increase intensity, duration, or resistance

Resistance training is crucial for preserving lean muscle mass during GLP-1-induced weight loss. Aim for 2-3 sessions weekly.

Full-Body Strength Training Program

Session Structure:

• 5-minute warm-up (light cardio + dynamic stretching)
• 6-8 exercises targeting major muscle groups
• 2-3 sets of 8-12 repetitions each
• 5-minute cool-down (stretching)

Key Exercises:

• Lower Body: Squats, lunges, deadlifts, leg press
• Upper Body Push: Push-ups, chest press, shoulder press
• Upper Body Pull: Rows, pull-downs, bicep curls
• Core: Planks, dead bugs, bird dogs, pallof press

Progressive Overload Principles

• Increase weight by 5-10% when exercises become easy
• Add 1-2 repetitions per set weekly
• Decrease rest time between sets gradually
• Add an extra set every 2-3 weeks

Recovery Considerations

Allow 48 hours between sessions training the same muscle groups. Adequate protein intake (1.6-2.2g per kg body weight) supports muscle recovery and growth.

Cardiovascular exercise supports calorie burning, heart health, and overall fitness while on GLP-1 medications.

Moderate-Intensity Cardio

Should allow conversation but increase breathing rate:

• Brisk walking (3.5-4 mph)
• Cycling on level terrain
• Swimming at a comfortable pace
• Elliptical training
• Dancing or aerobic classes

Recommendation: 150 minutes weekly (e.g., 30 minutes, 5 days/week)

High-Intensity Interval Training (HIIT)

Alternates short bursts of intense activity with recovery periods:

• Example: 30 seconds fast running, 90 seconds walking, repeat 8-10 times
• Benefits: More efficient fat burning, improved cardiovascular fitness
• Frequency: 2-3 times weekly, never on consecutive days
• Caution: Start only after building a fitness base

Low-Impact Options

Ideal for those with joint issues or very high starting weight:

• Water aerobics or swimming
• Recumbent cycling
• Rowing machine
• Elliptical trainer

Some patients experience reduced energy levels, especially during the initial weeks of GLP-1 therapy. Here's how to optimise your workouts:

Timing Your Exercise

• Morning: Often best energy levels, especially before eating
• Pre-Meal: Avoid exercising immediately after meals when digestion is slowed
• Injection Day: Some prefer lighter exercise on injection days
• Listen to Your Body: Adjust intensity based on how you feel

Fueling for Exercise

• Pre-Workout (1-2 hours before): Small protein + carb snack (e.g., Greek yogurt with berries)
• During Long Sessions: Sip water with electrolytes
• Post-Workout: Protein-rich meal within 2 hours to support recovery
• Hydration: Drink extra water on exercise days

Signs You're Overdoing It

• Persistent fatigue lasting beyond workout day
• Difficulty recovering between sessions
• Increased nausea or digestive issues
• Mood changes or irritability
• Loss of motivation or enjoyment

If experiencing these signs, reduce workout intensity or frequency and ensure adequate nutrition and rest.

Building Gradually

Follow the 10% rule: don't increase duration, frequency, or intensity by more than 10% per week. This helps prevent injury and burnout while allowing sustainable progress.