Exercise and GLP-1 medications

Why exercise matters on a GLP-1

GLP-1 medications reduce appetite and support weight loss, but exercise makes the outcomes significantly better — both in the short and long term.

The key reason: muscle preservation. When you lose weight from any cause — diet, medication, or surgery — some of that loss is muscle unless you actively work to preserve it. Resistance exercise is the most effective way to maintain muscle while losing fat.

Exercise also:

• Improves insulin sensitivity (complementing the medication's mechanism)
• Supports mood and energy levels, which can dip during early treatment
• Improves cardiovascular health independently of weight
• Helps with constipation (physical activity stimulates gut motility)
• Supports long-term weight maintenance

What type of exercise should I prioritise?

Resistance training (strength training)

This is the most important type of exercise to incorporate while on a GLP-1 medication.

Resistance training includes:

• Lifting weights (at a gym or at home)
• Bodyweight exercises (push-ups, squats, lunges)
• Resistance band workouts
• Pilates-style strength work

Aim for: 2–3 sessions per week. You do not need to lift heavy — consistency and progressive challenge matter more than intensity.

Walking

Walking is underrated. It is low-impact, accessible, supports gut health, and accumulates meaningful cardiovascular benefit. A 20–30 minute walk daily is a realistic goal for most people, regardless of fitness level.

Cardiovascular exercise

Cycling, swimming, jogging, dancing, rowing — any sustained activity that raises your heart rate is beneficial. Aim for 150 minutes per week of moderate-intensity cardio, as a general target.

Getting started if you are not currently active

Start small. A 10-minute walk is a legitimate starting point. Consistency over weeks matters more than any individual session.

Practical starting points:

• 3 x 10-minute walks per week, building to 5 x 30 minutes
• 2 sessions of bodyweight exercises (squats, wall push-ups, modified lunges)
• A beginner resistance band routine at home

If you have been inactive for a long time or have any health conditions, discuss an appropriate starting point with your prescriber before significantly increasing activity.

Managing exercise around nausea

Nausea can make exercise feel difficult, particularly in the first weeks or after dose increases. Some strategies:

• Exercise before eating rather than after — a full, slow-emptying stomach worsens nausea during movement
• Reduce intensity when nausea is significant — a gentle walk is better than nothing
• Avoid high-intensity exercise right after injection — injection day is often the most challenging for some people
• Stay well hydrated before and during exercise

Fuelling exercise with a reduced appetite

With lower appetite, it can be easy to under-eat for the demands of regular exercise. Ensure you:

• Eat enough protein (see the nutrition guide)
• Have a small snack containing protein and carbohydrate before longer or more intense sessions
• Refuel with protein after resistance training

Tracking progress beyond the scale

Exercise does not always show up immediately on the scales — and that is fine. Muscle is denser than fat. Progress markers worth tracking alongside weight:

• How far you can walk without fatigue
• How many repetitions of an exercise you can complete
• Energy levels and sleep quality
• Waist and hip measurements
• How your clothes fit

General information note

This guide provides general lifestyle information only — not medical advice. Exercise recommendations should be tailored to your individual health status and fitness level. Consult your prescriber or an exercise professional before starting a new exercise program, particularly if you have any health conditions.