While GLP-1 medications like Ozempic and Mounjaro produce impressive weight loss on their own, combining them with exercise can significantly improve your results and overall health. Here's how to optimize your exercise routine while on these medications.
Why Exercise Matters on GLP-1s
- • Preserves muscle mass during weight loss (critical!)
- • Improves body composition beyond what medication alone achieves
- • Enhances insulin sensitivity and metabolic health
- • Reduces cardiovascular risk
- • Helps maintain weight loss long-term
- • Improves mood and energy levels
The Muscle Loss Problem
One of the biggest concerns with rapid weight loss from GLP-1 medications is muscle loss. Studies show that 25-40% of weight lost on these medications can be lean mass (muscle) rather than fat. This is problematic because:
- Muscle burns more calories at rest than fat
- Loss of muscle slows metabolism, making weight regain more likely
- Muscle is essential for functional strength and mobility
- Sarcopenia (muscle loss) accelerates aging
Best Types of Exercise
1. Resistance Training (Most Important)
Strength training is the single most important exercise for GLP-1 users. Aim for 2-4 sessions per week targeting all major muscle groups.
- • Use weights, machines, resistance bands, or bodyweight
- • Progressive overload: gradually increase weight/reps
- • Focus on compound movements: squats, deadlifts, presses, rows
- • 8-12 reps per set, 2-4 sets per exercise
2. Cardiovascular Exercise
Cardio supports heart health, endurance, and additional calorie burn.
- • 150+ minutes moderate activity per week (walking, cycling, swimming)
- • Or 75+ minutes vigorous activity (running, HIIT)
- • Walking is excellent—aim for 7,000-10,000 steps daily
- • Zone 2 training (conversational pace) is great for fat burning
3. Flexibility and Balance
Don't neglect mobility work, especially as your body changes rapidly. Yoga, stretching, and balance exercises prevent injury and improve quality of movement.
Sample Weekly Exercise Plan
- Monday: Upper body strength (30-45 min)
- Tuesday: Walk 30-45 min or light cardio
- Wednesday: Lower body strength (30-45 min)
- Thursday: Rest or gentle yoga/stretching
- Friday: Full body strength (30-45 min)
- Saturday: Longer walk, bike ride, or swim (45-60 min)
- Sunday: Rest and recovery
Official Summary
Exercise isn't required for GLP-1 medications to work, but it dramatically improves outcomes. Prioritize resistance training to preserve muscle, add cardio for heart health, and adjust intensity based on how you feel. The combination of medication, exercise, and proper nutrition produces the best long-term results.