MedExpress

GLP-1 medications like Wegovy and Mounjaro can be effective tools for helping people manage their weight. By regulating appetite and slowing down how quickly food leaves your stomach, these treatments can lead to significant changes in body composition. 

If you’re on a weight loss journey using GLP-1s, understanding the power that exercise has to support your weight loss and overall wellbeing can unlock even better results. 

Physical activity isn’t just about burning calories: it supports metabolism, builds strength, preserves muscle mass that supports your joints, improves mood and mental health, and enforces long-term habits that help maintain long-term weight loss beyond GLP-1 treatment. [1] 

If you’ve already started your journey with GLP-1 medication, now is the perfect time to develop a safe, sustainable workout plan that makes you feel great, inside and out.

Why Exercise Matters on GLP-1 Medication

While GLP-1s can significantly reduce appetite and calorie intake to reduce weight, combining them with movement brings additional benefits. 

Exercising while using GLP-1s:

• Helps maintain muscle mass while losing fat. [1]
• Supports cardiovascular health and stamina. [2]
• Enhances mental wellbeing through stress relief and mood-boosting endorphins. [3]
• Encourages better long-term outcomes, making it easier to keep weight off after the medication ends. [4]

Even light activity like walking can make a difference. The key is to start with what feels achievable and build from there.

Safe Exercise When Taking GLP-1 Medication

Before diving into a new exercise routine while taking GLP-1 medication, there are a few things to consider:

• Check with your healthcare provider before beginning or changing your activity levels—especially if you have any pre-existing health conditions or are new to regular movement.
• Stay hydrated. GLP-1 medications can reduce appetite and thirst, so drinking enough water becomes even more important during physical activity, which can dehydrate you.
• Wear supportive footwear to protect your joints and improve comfort.
• Listen to your body. Fatigue, dizziness, or gastrointestinal discomfort are signs to take a break, rest, or scale things back. Progress should feel steady and achievable, not forced or overwhelmingly challenging.

Step-by-Step Guide to Building a Personal Workout Plan

If you’re new to exercising, the key is to introduce a new routine gently in a way that won’t feel overwhelming or overly challenging. Though it might feel like you’re making slow progress at first, you’ll feel more motivated and will be more likely to achieve long-term sustainable results. Plus, you’ll be less likely to injure yourself if you build up your strength gradually and avoid straining. 

Here’s a quick overview of how to build a manageable workout plan to complement your GLP-1 treatment. 

Types of exercise

A workout plan should incorporate a mix of different types of exercise to support well-rounded progress. 

• Strength training at least twice a week helps preserve muscle mass while you lose fat, improves bone density, and boosts metabolism—even at rest. [5]
• Cardiovascular exercise (like walking, cycling or swimming) supports heart health and burns calories, helping to improve stamina over time. 
• Mobility and flexibility work such as yoga, stretching, or Pilates keeps your joints healthy, reduces the risk of injury, and helps your body recover between sessions. 

Each type of workout plays an important role in your weight loss and overall health. By combining all three, you’ll build a more balanced, resilient body and support long-term success. You’ll also have more variety in your workout routine, meaning you’ll be less likely to get bored or skip a workout. 

Where and How to Exercise

The most obvious place to find guidance and equipment for working out is at a gym, which will be well equipped with everything you need to exercise, from strength training to cardiovascular workout machines. 

There will often be group classes led by an instructor who can supervise your form and progress to minimise the risk of injury. The gym is an excellent place to work on your fitness, but it can feel like an intimidating environment. 

If you’re not ready to join a gym or group workout class, or you don’t have access to one, the Internet is an amazing resource. Search for videos that focus on the type of exercise you want to do (cardiovascular, strength, mobility) or a specific area you’d like to target (upper body, lower body, core). 

Other options for guided exercise routines:

• Videos or DVDs
• A personal trainer
• Books

Month 1: Rebuilding Confidence with Gentle Movement

If you’ve recently started GLP-1 treatment or are getting back into exercise after time away, focus on light, low-impact activity. Start with what feels manageable and gradually increase duration. Track your mood and energy after each session—it’s a great motivator!

Throughout the week, aim for 75 minutes of vigorous intensity activity (so 3 25-minute sessions per week) or 150 minutes of moderate intensity activity (roughly 4 40-minute sessions per week). [5]

Vigorous intensity activities to try:

• Running
• Swimming
• Riding a bike fast, or uphill
• Walking upstairs (or using a stairmaster machine)
• Skipping

Moderate intensity activities to try:

• Brisk walking
• Water aerobics
• Riding a bike
• Dancing
• Pushing a lawn mower
• Hiking

Month 2–3: Building Momentum

As your stamina improves and side effects like nausea subside, many GLP-1 users find it easier to be more active. You may even begin to feel the benefits, both physically and mentally—but don’t be discouraged if that hasn’t started yet. 

Now is a good time to increase the intensity of your exercise and alternate your workout days with rest days or light recovery movement (like stretching). 

Aim for 30 minutes of movement, 4–5 times per week. 

Activities to Try:

• Longer walks with varied pace and/or uphill sections
• Light resistance training (using light weights, resistance bands or bodyweight-only exercises)
• Cycling (stationary or outdoor)
• Low-impact dance workouts
• Pilates or mat-based core and strength work

For Those 4+ Months into GLP-1 Treatment

Once you’ve been taking medication for a few months and your body’s adapted, you will probably start to see a decrease in your BMI and improved mobility. This is a great time to level up your exercise routine and target strength, endurance, and cardiovascular fitness to boost those results even further.

Here are some sample workout plans you can try:

Example Monthly Plan: Weeks 1–4

Week 1

• 2 x moderate cardio (30 mins: walking, cycling or elliptical)
• 2 x light resistance training (15–20 mins: using bands, bodyweight, machines)
• 1 x flexibility/mobility session (20—30 mins: yoga or dynamic stretching)

Week 2

• 3 x cardio workouts (add intervals or increase duration from last week)
• 2 x resistance training (progress to dumbbells or weighted movements)
• 1 x recovery session(30 mins: walking or gentle yoga)

Week 3

• 3–4 x cardio workouts, trying a new activity (30—45 mins: Zumba, swimming, treadmill)
• 2 x full-body strength sessions (30 mins: incorporating dumbbells or weights)
• Core-focused routine (20—30 mins: planks, bridges, bird-dogs)

Week 4

• Mix it up! Choose your favourite sessions from earlier weeks.
• Try one group class or structured workout programme if you’re feeling confident enough
• Reflect on progress and set goals for the month ahead

Tips to Keep Advancing Your Results:

• Increase intensity by increasing duration, resistance (weight), or adding new exercises.
• Log workouts and celebrate achievements (e.g. first 5k walk, lifting a heavier weight).
• If weight loss plateaus, don’t be discouraged—this is a natural part of the process. Reassess your diet and exercise routine, adjust your goals, and focus on the other benefits exercise is bringing you, like increased energy or confidence.
• Focus on consistency rather than intensity—movement should energise you, not exhaust you.
• Find a workout buddy, either someone you feel comfortable meeting up with to exercise together, or someone else on a fitness or weight loss journey who you can check in with weekly to update each other on your progress. Having a supportive person to hold you accountable can really help with motivation. 

Combining GLP-1 medication with regular movement is an excellent way to boost your weight loss results and ensure long term, sustainable weight management. But don’t put pressure on yourself to become an athlete overnight—small, consistent progress will get you much further in the long run than overexerting and potentially straining yourself. 

Start small, build your confidence over time, and adjust your plan as your body adapts. Whether you’re just getting started or ready to push further, every effort is a win.

Ready to take the next step in your weight loss journey? Find out what treatment is suitable for you on MedExpress.

References:

1. Heymsfield SB, Wadden TA. Mechanisms, Pathophysiology, and Management of Obesity. NEJM. PMC10727628
2. Lavie CJ et al. Exercise and the Cardiovascular System: Clinical Science and Cardiovascular Outcomes. Circulation. PMC6512213
3.  Mikkelsen K et al. Exercise and mental health. Maturitas. 2017. 
4. Swift DL et al. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014.
5. NHS. Physical activity guidelines for adults aged 19 to 64 [Internet]. NHS. 2024. Available from: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/