GLP-1 Exercise Guidelines: Working Out on Semaglutide and Tirzepatide

Exercise becomes even more important when taking GLP-1 medications like semaglutide or tirzepatide. While these medications powerfully reduce appetite, proper exercise ensures you lose fat, not muscle. This guide covers everything you need to know about working out on GLP-1s.

Why Exercise Matters More on GLP-1s

The Muscle Loss Risk

Without Exercise:
• Up to 40% of weight lost can be muscle
• Metabolism decreases
• Strength declines
• "Skinny fat" appearance possible

With Proper Exercise:
• Muscle mass preserved
• Better body composition
• Metabolism maintained
• Toned appearance

Additional Benefits

Exercise + GLP-1 Combination:
• Enhanced weight loss
• Better blood sugar control
• Improved mood
• Increased energy
• Better long-term maintenance

Exercise Principles on GLP-1 Medications

Priority 1: Strength Training

Why It's Essential:
• Directly preserves muscle
• Signals body to keep muscle
• Builds/maintains strength
• Improves body composition

Minimum Recommendation:
• 2-3 sessions per week
• Full body or split routine
• Progressive overload
• All major muscle groups

Priority 2: Protein + Exercise Timing

Synergy for Muscle:
• Protein before or after workout
• Minimum 20-30g per exercise session
• Supports muscle protein synthesis
• Prevents breakdown

Priority 3: Consistent Activity

Daily Movement:
• Steps (7,500-10,000 daily)
• Non-exercise activity
• Avoiding prolonged sitting
• Active lifestyle

Strength Training Program

Beginner Program (Weeks 1-8)

3 Days Per Week (Full Body):

Day 1 (Monday): ExerciseSetsReps

Goblet Squats310-12 Dumbbell Bench Press310-12 Dumbbell Rows310-12 Overhead Press310-12 Plank330 sec

Day 2 (Wednesday): ExerciseSetsReps

Leg Press310-12 Lat Pulldown310-12 Chest Fly (machine)310-12 Leg Curl310-12 Bicycle Crunches315

Day 3 (Friday): ExerciseSetsReps

Romanian Deadlift310-12 Push-ups (or assisted)38-12 Seated Row310-12 Lunges310 each Dead Bug310 each

Intermediate Program (Weeks 9+)

4 Days Per Week (Upper/Lower Split):

Day 1 - Upper: ExerciseSetsReps

Bench Press48-10 Barbell Row48-10 Overhead Press310-12 Cable Fly312-15 Face Pulls315 Tricep Pushdown312 Bicep Curls312

Day 2 - Lower: ExerciseSetsReps

Squats48-10 Romanian Deadlift48-10 Leg Press310-12 Leg Curl310-12 Calf Raises412-15 Planks345 sec

Day 3 - Upper: ExerciseSetsReps

Pull-ups (assisted)46-10 Incline Press48-10 Cable Row310-12 Lateral Raises312-15 Skull Crushers310-12 Hammer Curls310-12

Day 4 - Lower: ExerciseSetsReps

Deadlift46-8 Bulgarian Split Squat310 each Hip Thrust410-12 Leg Extension312-15 Seated Calf Raise415 Ab Wheel Rollout38-10

Cardio Recommendations

Types of Cardio

Low Intensity (LISS):
• Walking
• Light cycling
• Swimming
• Elliptical (easy pace)

Benefits on GLP-1s:
• Doesn't increase hunger much
• Easy to recover from
• Can do daily
• Supports overall health

High Intensity (HIIT):
• Interval training
• Circuit training
• Sprint intervals
• Metabolic conditioning

Benefits:
• Time efficient
• Maintains muscle
• Boosts metabolism
• Cardiovascular fitness

Weekly Cardio Prescription

Recommended Weekly Cardio: TypeFrequencyDuration

WalkingDaily30+ minutes LISS Cardio2-3x20-30 minutes HIIT1-2x15-20 minutes

Sample Cardio Schedule

Weekly Plan: DayCardio

MondayStrength + 15 min walk Tuesday30 min brisk walk WednesdayStrength + 15 min walk Thursday20 min HIIT or cycling FridayStrength + 15 min walk Saturday45-60 min hike/walk SundayActive recovery (yoga, stretch)

Exercise Timing Considerations

Around Injection Day

Injection Day:
• Light activity okay
• Avoid intense exercise if nausea present
• Listen to your body
• Hydrate well

Day After Injection:
• May still have side effects
• Moderate intensity recommended
• Adjust based on how you feel
• Don't skip entirely

Best Times to Exercise

Morning Benefits:
• May reduce day-long nausea
• Consistent routine
• Energy for the day
• Done before excuses arise

Evening Considerations:
• May have more energy
• Stress relief after work
• Appetite already suppressed
• Sleep may improve

Pre-Workout Nutrition

Challenge: Reduced appetite may mean less fuel

Solution:
• Small protein snack 1-2 hours before
• Examples: Greek yogurt, protein shake
• Don't exercise completely fasted
• Minimum 15-20g protein

Common Challenges and Solutions

Challenge: Low Energy

Causes:
• Reduced calorie intake
• Medication side effects
• Dehydration

Solutions:
• Ensure adequate protein
• Pre-workout snack
• Stay hydrated
• Consider timing (AM vs PM)
• Caffeine before workout (if tolerated)

Challenge: Nausea During Exercise

Solutions:
• Avoid high-intensity when nauseous
• Light walking often helps nausea
• Don't eat immediately before
• Stay hydrated
• Exercise away from injection day

Challenge: Motivation

Solutions:
• Schedule workouts like appointments
• Find accountability partner
• Focus on how you feel after
• Track progress
• Celebrate small wins

Challenge: Muscle Loss Despite Exercise

Solutions:
• Increase protein intake
• Ensure adequate calories (not too restrictive)
• Progressive overload in training
• Adequate sleep
• Consider creatine supplement

Progress Tracking

Metrics to Track

Physical Measurements: MetricFrequency

WeightWeekly Body measurementsBi-weekly Progress photosMonthly Body fat % (if available)Monthly

Performance Metrics: MetricFrequency

Weights liftedEach workout Reps completedEach workout StepsDaily Cardio duration/intensityEach session

Signs of Progress

Beyond the Scale:
• Clothes fitting better
• Strength increasing
• Endurance improving
• Energy levels up
• Better sleep
• Improved mood

Special Considerations

For Beginners

Start Slow:
• Begin with 2 days strength
• Add cardio gradually
• Focus on form first
• Progress slowly

Consider:
• Personal trainer sessions
• Group fitness classes
• Online coaching
• Tutorial videos

For Those With Significant Weight

Joint-Friendly Options:
• Swimming/water aerobics
• Recumbent bike
• Seated exercises
• Resistance bands
• Modified movements

For Those Already Active

Adjustments Needed:
• May need to reduce volume initially
• Focus on intensity over duration
• Prioritize recovery
• Monitor energy levels
• Maintain don't necessarily build

Recovery and Rest

Importance of Recovery

Recovery Needs May Increase:
• Caloric deficit affects recovery
• Adequate sleep essential
• Rest days important
• Don't overtrain

Recovery Strategies

Implement:
• 7-9 hours sleep
• Rest days (at least 2 per week)
• Stretching/mobility work
• Stress management
• Adequate hydration

Supplements for Exercise Support

Recommended

SupplementPurposeDose Protein powderMeet protein goalsAs needed CreatineMuscle preservation5g daily Vitamin DEnergy, recovery2000-5000 IU MagnesiumRecovery, sleep300-400mg ElectrolytesHydrationAs needed

Conclusion

Exercise is essential for maximizing GLP-1 medication results:

Key Principles: 1. Strength train 2-4 times weekly 2. Prioritize protein around workouts 3. Include daily walking 4. Listen to your body 5. Track progress beyond scale

Remember:
• Muscle preservation is the goal
• Consistency beats perfection
• Adjust intensity as needed
• Recovery is part of training
• Exercise enhances GLP-1 results

With proper exercise, you'll not only lose weight but build a healthier, stronger body that maintains results long-term.