The Best Way to Exercise While Taking GLP-1 Medications

How to protect your strength, energy, and long-term health while on weight-loss medications.

GLP-1 medications such as Ozempic®, Wegovy®, Mounjaro®, and Zepbound® have helped millions of people lose weight, improve blood sugar control, and reduce health risks. But there’s one important thing you might not hear about in your prescription instructions:

Without exercise, much of the weight you lose can be muscle — not just fat.

That means you could end up with a slower metabolism, lower strength, and less energy over time. The good news? With the right workout plan, you can preserve muscle, burn more fat, and feel your best while on GLP-1 therapy.

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Why Exercise Is So Important on GLP-1s

When you’re eating less — which is one of the ways GLP-1s work — your body pulls energy from stored tissue. Without resistance training and adequate protein, it will take that energy from both fat and muscle.

Muscle is your body’s calorie-burning engine. Losing it means:

• A slower metabolism

• Less strength for daily activities

• A higher chance of regaining fat when you stop the medication

By adding the right type of exercise, you’ll protect your lean mass, improve energy, and make your results last.

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Common Concerns People Have About Exercising on GLP-1s

Many people worry about:

• Low energy or fatigue

• Muscle loss

• Nausea or digestive discomfort during workouts

• Joint pain or injury risk

• Not knowing where to start

The truth is — all of these can be managed with the right strategy.

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The Best Types of Exercise While on GLP-1s

1. Strength Training (3–4x/week)

This is your top priority. Lifting weights, using resistance bands, kettlebells, or bodyweight exercises signals your body to keep muscle while losing fat.
Focus on:

• Squats, deadlifts, push-ups, rows, overhead presses

• 8–12 reps, 2–4 sets per exercise

• Progressive increases in weight or resistance

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2. Low-Impact Cardio (2–3x/week)

While strength training protects muscle, cardio supports heart health, endurance, and calorie burn.
Best options: Walking, cycling, swimming, rowing, or the elliptical.
Tip: Keep it low-to-moderate intensity if you’re feeling low energy.

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3. Flexibility & Mobility (Daily)

Stretching, foam rolling, corrective exercises, and mobility work help with joint health, recovery, and injury prevention — especially if you’re losing weight quickly.
Try at least 10 minutes each day.

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Fueling & Hydration Tips

Because GLP-1s reduce appetite, it’s easy to underfuel — which can make workouts harder.

• Eat enough protein: Aim for 0.6–0.8 grams per pound of body weight

• Stay hydrated: 64–80 oz of water daily, plus electrolytes if you sweat a lot

• Time your meals: Wait at least 1.5–2 hours after eating before intense workouts to avoid nausea

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Listen to Your Body

Start slowly and progress gradually. It’s better to be consistent with moderate workouts than to push too hard and risk burnout, injury, or quitting altogether.

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The Bottom Line

GLP-1s can be an amazing tool for weight loss and health improvement — but they work best when paired with an exercise routine that preserves muscle, builds strength, and supports long-term success.

If you’re taking Ozempic®, Wegovy®, Mounjaro®, or a similar medication, now is the perfect time to start training smart.

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Need help getting started?
At Fitness Together Ashland & Southborough, we specialize in building safe, effective, and personalized workout programs for clients on GLP-1 therapy.
Book your free consultation today, and we’ll help you train in a way that keeps you strong, energized, and confident — for life.