If you’ve noticed your workouts feel more difficult (or your motivation has been low) since starting a GLP-1 medication, you’re not alone.

GLP-1 medications like Mounjaro, Wegovy and Ozempic are powerful tools for weight management and other conditions such as type 2 diabetes. They work by reducing appetite and slowing digestion, which makes it easier to eat less and lose weight.

What many people don’t realise is that exercise is just as important as nutrition for those taking GLP-1 medications. These medications change how your body uses energy, and without movement, you risk losing muscle alongside fat. The right exercise plan helps protect lean muscle, lift your energy, support mental health, and make weight loss results more sustainable in the long term.

The good news? You don’t need extreme gym sessions or hours of cardio to see benefits. Small, consistent steps, like walking, stretching, or light strength training, go a long way.

In this guide we will discuss why exercise matters for GLP-1 users and offer tips to help you plan your workouts, manage side effects and make the most out of your GLP-1 journey.

Why exercise matters for GLP-1 medication users

GLP-1 medications help with weight loss, but exercise dictates how healthy that weight loss really is. If you’re embarking on a GLP-1 medication plan, exercise is an important ally for a number of reasons:

1. Exercise protects lean muscle 

Research suggests that muscle loss may account for anywhere between 25% to 39% of the total weight lost by those taking GLP-1 medications. Exercise is the key to ensuring that weight loss on GLP-1 medications is as healthy and sustainable as possible by protecting lean muscle and supporting lasting results. According to Medical News Today, studies show that regular strength training is an important factor in ensuring that GLP-1 assisted weight loss comes mainly from fat, not muscle. Preserving muscle keeps your metabolism active, helps to keep fatigue to a minimum and generally makes daily life easier.

2. Exercise improves insulin sensitivity

GLP-1 medications already support better blood sugar control, but exercise amplifies that effect. Research published in BMJ Open Sport & Exercise Medicine highlights that regular physical activity improves how efficiently the body uses insulin, reducing the risk of insulin resistance, metabolic syndrome and type 2 diabetes. Both aerobic and resistance exercise have been shown to boost glucose uptake in the muscles, with some studies suggesting that combining the two may be even more effective than either alone. Interestingly, these benefits can occur independently of weight loss, meaning exercise supports healthier blood sugar control even if the scale isn’t moving. For people on GLP-1s, this is especially important because it means steadier energy, fewer blood sugar highs and lows, and stronger protection against long-term complications. Whether through brisk walking, resistance training, or short sessions of high-intensity interval training (HIIT), the evidence is clear: movement keeps your metabolism working efficiently and makes GLP-1 therapy more effective overall.

3. Exercise boosts mental health

Exercise supports the mind as much as the body. Harvard research shows regular movement can enlarge brain regions linked to memory and thinking, with benefits appearing after about six months of consistent activity. Beyond these structural changes, exercise reduces stress, improves sleep, and lifts mood, all of which protect focus and energy. Even gentle practices like tai chi have been shown to enhance cognitive function. For GLP-1 users, these mental health gains help sustain motivation and make healthy habits easier to maintain long term.

4. Supports long term weight loss results

Exercise plays a role in making GLP-1 medication weight loss results last. Research shows that up to 15–40% of weight lost on GLP-1 therapies can come from lean muscle mass, which raises the risk of fatigue and rebound weight gain once treatment ends. Emerging studies from the American Diabetes Association, highlight the importance of combining GLP-1 therapy with strategies that protect muscle for durable outcomes. Regular movement, especially strength and aerobic exercise, helps ensure fat, not muscle, is primarily lost and lowers the risk of regaining weight when medication is discontinued. The goal isn’t just shedding pounds, but building health benefits that last long after treatment.

5. Exercise improves quality of life

One of the biggest benefits of exercise for GLP-1 medication users is how it improves daily life. Research from the University of Texas at Austin shows that even 10 minutes of moderate activity a day can boost deep, restorative sleep, the kind that restores energy, sharpens thinking, and lifts mood. Better sleep and more energy make it easier to stick with healthy routines, while reduced stress supports both mental and physical health. Even light activity, like walking or stretching, can enhance sleep and well-being, making daily life feel easier and more balanced.

And remember, exercise doesn’t need to be intense to be effective. Even daily walking, gentle stretching, or light activity builds consistency and keeps your progress sustainable.

Staying safe while exercising on GLP-1s

Think you have to push through every workout? On GLP-1s, listening to your body is smarter than forcing it.

Research shows that in the early weeks of GLP-1 treatment, side effects like nausea, dizziness, or digestive discomfort can make exercise feel different. Adjusting your workouts to your energy and comfort levels helps you stay active without overdoing it.

Safety here is about adapting workouts to your energy levels and comfort. That might mean choosing low-impact activity on days when your stomach feels unsettled, or shortening a session when fatigue sets in. Trial and error is part of the process, and your “right” routine may look different from someone else’s.

The takeaway? Consistency beats intensity. 

Gentle, sustainable movement will support your results far better than forcing high-intensity sessions that leave you depleted. Below are a few research-backed steps that form the foundation of GLP-1 exercise safety, helping you stay active without overdoing it.

1. Talk to your doctor first

Did you know even light workouts can stress your heart if you’ve been inactive?

Before you dive into a new routine, it’s worth getting medical clearance, especially if you’re living with conditions like diabetes, high blood pressure, or heart disease. GLP-1 medications already change how your body responds to food and energy, and exercise adds another variable.

A quick check-in with your doctor can make all the difference. Ask about safe workout types, how to monitor your blood sugar before and after sessions, and whether any adjustments are needed for your specific health situation. This step is about giving you confidence that you’re starting in the right place.

As Dr. Brandee Waite, Director of Sports Medicine, explains:

"If someone has high blood pressure, diabetes, other heart conditions, or other moderate to severe bone or organ issues, they should check with their physician first to make sure the exercise they are planning is safe for them." 

That green light from your doctor is reassurance that your plan is safe and designed to support your long-term health.

2. Start small

You don’t need long, sweaty sessions to see results.

When you’re on a GLP-1 medication, less can truly be more, especially in the beginning. According to the World Health Organization, even 10–20 minutes of walking, stretching, or light weights can start building momentum without overwhelming your body. Any amount of physical activity is better than none, and even short bouts of movement improve health and reduce disease risk. A gradual approach helps prevent injury and builds confidence as you notice progress.

Celebrate small milestones. Whether it’s finishing your first week of consistent walks or hitting 5,000 steps in a day, those wins stack up and keep you moving forward.

Here’s a simple starter guide:

Starter Workouts for Beginners on GLP-1s

Activity 1 : Brisk walk or gentle stretching

• Duration: 10–20 minutes
• Why It Works for GLP-1 Users: Easy on slowed digestion, manageable on low energy

Activity 2 : Bodyweight or resistance band exercises

• Duration: 10–15 minutes
• Why It Works for GLP-1 Users: Builds muscle and metabolism gently with control

Activity 3 : Short “movement snacks” (e.g., climbing stairs, chair squats)

• Duration: 5 minutes at a time
• Why It Works for GLP-1 Users: Fits activity into busy routines and keeps momentum

3. Pick the right time

Ever tried working out after your shot and felt queasy? Timing matters.

GLP-1 side effects like nausea or digestive discomfort don’t follow the same pattern for everyone. According to the British Journal of Medicine, some people feel their best in the morning before eating, while others prefer to move after a light snack once the initial side effects wear off. If you’re unsure about exercise after starting any GLP-1 medications, begin with light activity as soon as your doctor clears you.

The key is to experiment. Pay attention to when your energy feels steady and your stomach is settled, that’s your personal “sweet spot.” If mornings leave you sluggish, try evenings. If post-meal workouts feel heavy, test a short session beforehand. There’s no single rule, only what works for your body.

For more on building safe routines and healthy habits that complement your exercise, check out our Tips for GLP-1 Success.

4. Notice how you feel

Feeling dizzy isn’t weakness, it’s feedback.

Studies show that side effects like nausea, fatigue, or low appetite are common amongst those taking GLP-1 medications, especially in the first few weeks. When it comes to exercise, managing these side effects is all about small, smart adjustments. Instead of pushing through, see these as signals. They’re your body’s way of saying “ease up” or “try something gentler today.” Research also shows that dizziness is reported in about 6% of GLP-1 users. This is a reminder to pace yourself and adapt as needed.

If a workout feels too intense, swap it for walking, yoga, or stretching. If you need a break, rest. Missing one workout won’t undo your progress,  what matters most is showing up consistently over time.

Common challenges (and how to handle them)

GLP-1 medications can make workouts feel different, but different doesn’t mean impossible.

Many people on GLP-1 medications face the same common hurdles when it comes to staying active. However, with a few small adjustments, these challenges don’t have to stop your progress. 

Here’s a simple guide to the most common issues and how to work around them:

1. Nausea or stomach issues

One of the most common side effects of GLP-1s is nausea, especially in the first weeks.

Ever tried moving with an upset stomach? It’s not fun. For many GLP-1 users, early digestive discomfort can make high-impact workouts like running or HIIT feel almost impossible. Instead, swap in gentler activities such as yoga, Pilates, swimming, or cycling. These are easier on your stomach, but still help build consistency and keep your body active.

Research shows that up to 50% of GLP-1 users experience nausea in the early stages of treatment, making low-impact workouts a smart and sustainable choice. You can also check the GLP-1 digestive side effects guide for more detail on how these medications affect your gut.

2. Low appetite = No fuel

One challenge many GLP-1 users face is heading into a workout with little or no appetite.

No appetite before the gym? That’s a GLP-1 classic. Since these medications suppress hunger, it’s common to start exercising without enough fuel. But skipping food entirely can leave your body short on energy, making workouts harder and slowing recovery.

A simple fix is to keep snacks light and easy: a piece of fruit, a small yoghurt, a protein shake, or a spoonful of nut butter. These quick bites provide just enough energy to power your session without overwhelming digestion.

As dietitian Brenna Larson remarks: 

“Eating before exercise prevents feelings of hunger and fatigue 

that might distract you during your workout.” 

Even something small can help your muscles work better, protect against breakdown, and speed up recovery afterwards.

3. Feeling tired

Some days it feels like your energy runs out fast, especially when you’re eating less on GLP-1s.

Dr. Sarah Daglis ND research explains how fatigue is one of the most common side effects of these medications, and it often shows up when appetite suppression means you’re simply not eating enough to fuel your workouts. In fact, 13% of GLP-1 medication users report fatigue as a side effect of treatment.

Instead of skipping exercise altogether, aim for shorter sessions, 20 to 30 minutes of walking, light cardio, or resistance work is often enough to keep your routine going. Over time, consistency builds stamina, and you’ll likely notice your energy levels improve as your body adjusts.

The lower the bar on tough days, but don’t abandon movement entirely. Every small session still moves you forward.

4. Staying motivated

Motivation doesn’t always show up when you need it.

Even when you know exercise will help, some days it’s hard to get started, especially when your energy feels low on GLP-1s. That’s why focusing on consistency, not perfection, matters most.

Studies suggest that habit-building strategies, like pairing workouts with existing routines or setting simple cues, are far more effective than waiting around for motivation to show up. One way to stay on track is to set easy, realistic goals. For example, aim for three workouts per week or challenge yourself to hit 10,000 steps a day. These small wins build momentum without overwhelming you.

Tools can also make the journey easier. A fitness tracker, progress journal, or even a simple calendar checkmark system can help you see your progress add up over time. Accountability matters too, consider joining a group class, walking with a friend, or connecting with an online community of others using GLP-1s.

The goal is to make movement a habit that fits into your life. 

Best workouts for GLP-1 users

Not every workout feels great on low energy, but the right ones keep you strong and steady.

When you’re on GLP-1s, the goal isn’t pushing through long, exhausting sessions, it’s choosing workouts that protect muscle, support heart health, and fit your energy levels. Here are the best exercise types to focus on:

Strength training to protect muscle

Losing weight shouldn’t mean losing muscle.

As we've explained earlier, a significant portion of weight loss driven by GLP-1 medications tends to come from muscle instead of just fat. Strength training 2-3 times per week is a great way to counteract this.

You don’t need a gym to get started. Squats, push-ups, resistance bands, or simple dumbbell moves all count. These exercises protect lean mass, boost metabolism, and keep bones strong. Over time, this helps prevent fatigue and ensures your body stays powerful, not just lighter. With enough protein and consistency, it’s possible to build muscle while on GLP-1s.

Cardio for heart health

A brisk walk can be as powerful as a run.

Clinical studies confirm that GLP-1 medications like semaglutide and tirzepatide are linked to a modest rise in resting heart rate (around 2–4 BPM). While usually mild, higher heart rate is a known cardiovascular risk factor, making regular cardio especially important.

Walking, swimming, or light cycling are simple ways to build stamina and protect your heart. Research shows that moderate cardio can cut cardiovascular disease risk by about 30%, offering benefits on par with some prescription drugs.

For GLP-1 users, cardio does double duty: it offsets medication-related heart rate changes, strengthens your heart and lungs, and helps you stay energised for the long term.

Low-impact options

Joints sore or digestion unsettled? Go easy on yourself.

Moderate activities, like walking, yoga, or Pilates, are smart for digestion too. Studies show that low‑to‑moderate exercise improves gut motility, reduces constipation, and supports overall digestive health by enhancing blood flow and vagal nerve activity. For example, short walks after meals are proven to speed up gastric emptying and reduce bloating.

Practicing yoga and pilates, which integrate movement, stretching, and mindful breathing, has also been linked to improved bowel symptoms and lower discomfort in people with IBS (based on research). 

These workouts are perfect for recovery days or when your digestion isn't cooperating. They support your body gently without overtaxing it. 

When you’re ready, add intensity

Short HIIT bursts (10–15 min)

GLP-1 users often start with lower energy, but once your body adjusts, short bursts of higher-intensity exercise can be especially effective.

Adding HIIT or circuit training (just 10–15 minutes) helps counter appetite suppression by stimulating metabolism and preserving muscle. For GLP-1 patients, this can mean more fat loss with less risk of muscle loss.

Research highlights that high-intensity intervals significantly improve VO₂ max, insulin sensitivity, and body composition, while also lowering cardiovascular disease risk and markers of metabolic syndrome.

The key is to progress at your own pace. If you’re not ready, stick with low-impact or moderate options, consistency always matters more than speed.

A simple weekly workout plan

Busy schedule? Here’s a plan you can actually stick to.

You don’t need to train like an athlete to get results on GLP-1s. The best approach is a balanced mix of strength, cardio, and recovery, spread across the week. This keeps energy steady, prevents injury, and builds consistency, without overwhelming your schedule. 

Health guidelines recommend aiming for at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week, plus two sessions of strength training. That might sound like a lot, but broken into daily sessions, it becomes much more manageable.

The following GLP-1 exercise guidelines align with recommendations from the CDC, NHS, and ACSM.

GLP-1 Friendly Weekly Workout Plan

Day 1

Focus: Full-body strength (bands, weights, or bodyweight)

Duration: 30–40 mins

Why It Works for GLP-1 Users: Preserves muscle mass while losing fat; strength work at least twice a week.

Day 2

Focus: Moderate cardio (brisk walk, cycle, swim)

Duration:~30 mins

Supports cardiovascular health and stamina; even light activity like walking makes a difference.

Day 3

Focus: Mobility / flexibility (yoga, stretching, Pilates)

Duration:20–30 mins

Why It Works for GLP-1 Users:Keeps joints healthy, reduces injury risk, aids recovery.

Day 4

Focus: Full-body strength

Duration:30–40 mins

Why It Works for GLP-1 Users:Second weekly strength session supports bone density and metabolism.

Day 5

Focus: Cardio or intervals (walking hills, cycling, dancing)

Duration:20–30 mins

Why It Works for GLP-1 Users:Builds stamina; helps hit 150 mins of moderate or 75 mins of vigorous cardio weekly.

Day 6

Focus: Active recovery (gentle walk, yoga, stretching)

Duration:20+ mins

Why It Works for GLP-1 Users:Alternating higher-intensity days with light movement prevents fatigue and supports recovery.

Day 7

Focus: Moderate cardio or “fun movement” (hike, tennis, group class)

Duration:30+ mins

Why It Works for GLP-1 Users:Encourages long-term habits; adults should do some activity daily, even if light.

Bonus Tip: Life happens. Swap days, shorten sessions, or mix things up depending on energy levels. Consistency beats perfection.

Exercise + Nutrition = Stronger Together

Exercise is powerful, but nutrition completes the picture. Balanced meals with enough protein help preserve muscle, fuel workouts, and stabilise energy levels. are key to a successful GLP-1 journey. That’s where Territory Food’s GLP-1 Companion Meals come in - our meals are:

• high in protein to protect muscle and support recovery
• easy on digestion, designed for slowed gastric emptying
• ready-to-eat, saving you time and effort when appetite is low
• built for balance, with the right mix of protein, carbs, and fats to support long-term results

Pop in your ZIP code and check out the GLP-1 friendly meals available to you right now! Try your first meal today. 

Remember: Always consult with your healthcare provider before making any significant changes to your diet or exercise routine while taking GLP-1 medications.