Exercise on GLP-1s: What Actually Works

[!TIP] Protein + Strength Training = Muscle Preservation

• Diet alone: You lose fat AND muscle
• Diet + strength training: You lose mostly fat, preserve muscle
• Diet + cardio: You lose more muscle (cardio burns muscle when in deficit)

The Reality: GLP-1s Break the "Just Diet" Rule

Historically, diet alone = ~25% muscle loss with weight shedding. Muscle is metabolically expensive; your body burns it when in a caloric deficit.

Add GLP-1s (your eating ~50% fewer calories suddenly):

• The "muscle sacrifice" accelerates
• You're losing faster than your body prefers
• Without intervention: You lose 30-40% muscle (BAD for metabolism, energy, long-term health)

The solution: Strength training + protein.

What Type of Exercise?

Strength Training (PRIORITY #1)

Why it matters:

• Muscle mass = metabolic rate
• More muscle = burn more calories at rest (long-term)
• Muscle = functionality (stairs, carrying things, posture)
• GLP-1s don't build muscle; they don't preserve it either

How often:

• Minimum: 2x per week, 30-45 minutes
• Better: 3x per week, 45-60 minutes
• Best: 3x per week, 60 minutes + 1 other activity day

What to do:

• Compound movements: Squats, deadlifts, bench press, rows, pull-ups, overhead press
• Full body each session (not split days - body builder style)
• Moderate weight you can lift 8-12 reps (not heavy 5-rep max, but not light 20+ rep)
• Progressive overload: Add weight, reps, or difficulty over time

Example routine (3x/week):

1. Goblet squats: 3 sets × 10 reps
2. Push-ups (modified to knees if needed): 3 sets × as many as possible
3. Dumbbell rows: 3 sets × 12 reps each side
4. Overhead press: 3 sets × 10 reps
5. Lunges: 3 sets × 10 reps each leg
6. Plank: 3 sets × hold as long as possible

Walking (PRIORITY #2)

Why it matters:

• Low impact → manageable on GLP-1 energy levels
• Doesn't accelerate muscle loss (unlike intense cardio)
• Supports NEAT (non-exercise activity thermogenesis) - your daily movement energy burn
• Improves mood, insulin sensitivity, joint health

How often:

• Daily: 6,000-8,000 steps minimum
• Most days: 8,000-10,000 steps
• Energy permitting: 10,000+ steps

Why NOT intense cardio right now:

• Running, HIIT, cycling class = high calorie burn
• In a deficit, body gets energy from WHEREVER it can
• Without strength training = burning muscle for fuel
• Save intense cardio for MAINTENANCE phase after weight stabilizes

Flexibility/Mobility (PRIORITY #3)

Why it matters:

• GLP-1s don't cause joint pain directly
• BUT less physical activity = stiff muscles
• Weight loss = faster body changes → new movement mechanics
• Prevents injury in strength training

How often:

• 5-10 minutes after every workout
• Static stretching + foam rolling
• 1x/week dedicated mobility session (yoga, full-body stretching)

How to Exercise When You Have Low Energy

Days you feel okay:

• Full workout (45-60 minutes)
• Complete all exercises

Days your energy is half:

• Shorten workout (20-30 minutes)
• Focus on main compound movements (squats, push-ups, rows)
• Skip isolation/accessory exercises

Days you feel terrible:

• Do something: 10-15 minute walk OR 5-10 gentle stretch
• The goal: movement, not "workout"
• Rest day is acceptable, but total inactivity makes everything worse

Protein Timing Around Workouts

Pre-workout (1-2 hours before):

• Eat protein-rich meal/snack
• 20-30g protein minimum
• Example: Greek yogurt bowl, yogurt + fruit, protein smoothie

Post-workout (within 1 hour after):

• 25-35g protein
• This is an ANABOLIC window - muscles are primed to absorb protein
• Example: Protein shake + meal, chicken salad, cottage cheese bowl

Rest of day:

• Continue hitting daily protein goal (100g+ minimum for most)
• Spread protein every 3-4 hours
• Your muscles feed continuously, not just post-workout

Common GLP-1 Exercise Challenges

"I don't have the energy"

• Start small: 20 minutes walks, lighter weights
• Build gradually: Add 5 minutes every week
• Remember: Low energy comes from low calories. The tradeoff is temporary.
• If you NEVER have energy: talk to your doctor (medication dose, other issues)

"I lose motivation because I'm not seeing muscle"

• Weight loss = muscle looks smaller (volume from fat disappears)
• Muscle IS there underneath, you're just leaner
• Take progress photos (not just weigh yourself)
• Strength gains = indicator (lifting more, reps increasing)

"I'm losing weight fast, why bother with exercise?"

• Without exercise: You lose 30-40% muscle
• With exercise: You lose 10-20% muscle OR maintain/gain muscle
• Metabolic consequence: Less muscle = slower metabolism post-GLP-1
• You're building your metabolism for LIFE, not just while on medication

Timeline Expectations

Month 1-2:

• Focus: Consistency over intensity
• Expect: Energy fluctuations
• Goal: Show up 2-3x/week, don't miss more than 2 days in a row

Month 3-6:

• Focus: Progressive overload (add weight/reps)
• Expect: Better energy, strength gains visible
• Goal: 3x/week full-body + daily walks

Month 6+:

• Phase shifts from "preservation" to "building"
• If weight stabilized: Add intensity, consider body recomposition
• If weight still dropping: Continue maintenance protocol

[!WARNING] Don't start from zero + GLP-1 + aggressive program

• If you've never lifted weights before: Start with bodyweight + light dumbbells
• If you're already active: GLP-1s may reduce exercise tolerance initially
• Adjust intensity downward for 4-6 weeks while body adapts to lower calories

[!NOTE] Muscle weighs more than fat

• Don't panic if scale stalls while strength increases
• You're trading fat tissue (less dense) for muscle tissue (more dense)
• Same weight, smaller size, better health = WIN

[!BONUS] Exercise boosts mood

• Weight loss alone can feel restrictive/depressive
• Exercise → endorphins, better sleep, body confidence
• It's not just about muscle—it's about mental health too