Ozempic & Wegovy: The Best Workouts for GLP-1 Users
How Should I Train if I’m on GLP-1 Medications Like Ozempic or Wegovy?
This question is getting more and more common. So lets talk about it!
GLP-1 medications like Ozempic and Wegovy have changed the game for many people looking to manage weight and improve their health. They work by regulating appetite and blood sugar, often making it easier to eat less and lose weight. But here’s the thing: while the medication helps with food intake, it doesn’t automatically preserve your strength, fitness, or muscle mass. That’s where training comes in.
If you’re on a GLP-1, your workouts should do three big things:
Preserve muscle while you lose weight
Support metabolism and energy levels
Build habits that outlast the medication
Let’s break that down.
Strength First, Cardio Second
When calories are reduced (either from diet changes or because GLP-1s lower your appetite), your body is more likely to break down muscle along with fat. That’s why resistance training is non-negotiable. Lifting weights—or even using dumbbells, bands, or bodyweight—tells your body, “Hey, we need this muscle, don’t burn it for fuel.”
Aim for 2–3 days per week of strength training that hits all major muscle groups. You don’t need to live in the gym. Think big movements: squats, pushes, pulls, and carries.
Cardio is still important, but it works best as a supplement. Walking, cycling, or light jogging a few days per week helps with heart health, mood, and keeping daily energy up. But remember—don’t trade all your lifting time for endless treadmill miles.
Prioritize Recovery
One side effect of GLP-1 medications can be reduced food intake, which sometimes means lower energy availability. That makes recovery critical. Get enough protein (about 0.7–1 gram per pound of bodyweight if possible), stay hydrated, and don’t skimp on sleep. Recovery isn’t laziness—it’s how your body adapts to the work you’re putting in.
Build Consistency, Not Perfection
It’s tempting to go “all in” when the scale starts moving, but your best results will come from stacking small, repeatable wins. Two strength sessions per week and a daily walk beats a crash-and-burn six-day program you can’t stick with. Remember, the real goal is building habits that support you beyond the medication.
Sample Beginner-Friendly Workout (2–3x per week)
All you need is a pair of dumbbells. Do 3 rounds of 10–12 reps per exercise with 60–90 seconds rest between rounds:
Goblet Squat – Hold a dumbbell at your chest and sit back into a squat.
Dumbbell Bench or Floor Press – Press dumbbells from chest height until arms are straight.
Bent-Over Dumbbell Row – Hinge at the hips and pull dumbbells toward your rib cage.
Dumbbell Romanian Deadlift – Keep a soft bend in your knees and hinge forward, lowering dumbbells to mid-shin before standing tall.
Farmer Carry – Grab a heavy pair of dumbbells and walk 30–40 steps with tall posture.
Finish with a 10–15 minute walk at a brisk pace.
The bottom line: GLP-1 medications make it easier to lose weight, but training is what makes that weight loss worth it. Strength training protects your muscle, cardio supports your health, and consistency sets you up for long-term success. Medications help with appetite, but movement is what helps you build a stronger, more capable body.
If you’re looking for some direction with your strength training- I’d love to help! I offer a free in-person introductory session and/or two weeks of 1:1 online personal training. Take a few minutes with my form below and I’ll be in touch shortly to talk more.