Exercise on GLP-1 treatment: what to do, how much, and when

The real purpose of exercise now #

On GLP-1 treatment, appetite does the calorie work and exercise does the composition work. The goal shifts from "burn more" to "keep muscle, protect bone, hold energy". This change matters, because people who train to burn often under-eat and lose muscle. People who train to keep muscle keep their metabolism.

The effective minimum #

• Walking, 7,000 to 10,000 steps most days. The quiet engine of both loss and maintenance.
• Resistance training, twice a week minimum, covering squat, hinge, push and pull patterns. Thirty minutes counts.

This is enough. More is welcome if you enjoy exercise. You do not need more for the medicine to work.

A starter strength session #

Twice a week, 30 minutes, gym or home:

• Goblet squat or sit-to-stand, 2 sets of 8 to 12
• Wall or knee press-up, 2 sets of 8 to 12
• One-arm row with a bag or dumbbell, 2 sets of 10 each side
• Glute bridge, 2 sets of 12
• Dead hang or plank, 20 to 40 seconds

Add a little load or a few reps when the exercise feels easy. Aim for progression, not exhaustion.

Fuelling on a small appetite #

• Protein within a couple of hours of training, a shake counts when food feels too much.
• Train before your largest meal, not after a fast.
• Hydrate more on training days. A slowed stomach makes gulping hard, so sip through the session.
• Feeling dizzy or cold mid-session means you are under-fuelled. Eat, and mention this at your check-in.

Working with changing energy #

Energy dips are common in the first weeks of each dose. On low days, walk instead of training. Never force intensity through dizziness. Energy typically normalises by the end of each dose step, patience beats pushing.