Core Principles for GLP-1 Exercise
Muscle first: Prioritize strength training on GLP-1 to maintain (or build) lean mass as appetite drops.
Move daily: Light, frequent movement (steps) beats occasional “all-out” days.
Recover smart: Hydration, protein, and sleep turn workouts into results.
Your Starter Weekly Plan (30–40 minutes, 5 days/week)
Strength (2–3 days): Full-body circuits; 2–3 sets each, rest 60–90s.
Squat or sit-to-stand × 10–12
Push-up (incline/counter) × 8–12
Hip hinge (dumbbell RDL) × 10–12
Row (dumbbell/band) × 10–12
Plank 20–40s
Progression: add a set, +2 reps, or +5% weight each week you feel good.
Low-impact cardio (2–3 days): 20–30 minutes Zone 2 (can talk in full sentences): brisk walk, cycling, elliptical, swimming.
Steps (daily): Find your baseline, then add +1,000 steps/week until you’re consistently at 8–10k most days.
Mobility (daily, 5–10 minutes): Hips, hamstrings, chest/shoulders; improves posture and reduces aches as activity rises.
Fuel, Hydration, and Recovery
Protein: 25–35 g per meal supports muscle repair.
Hydration: 2–3 L/day; consider electrolytes on hot or high-sweat days.
Sleep: 7–9 hours; muscles grow when you rest.
Adjusting Around Dose Titration
In the 24–72 hours after an increased dose, keep sessions short and easy.
If you feel nausea or fatigue, swap intensity for gentle walking or mobility and return to normal within a few days.
Small, protein-forward meals and steady fluids can reduce symptoms so you can resume training.
How to Progress (without burning out)
Rule of 10%: Increase time or load by ≤10% per week.
Keep 1–2 reps “in reserve” on strength sets (stop just before form breaks).
Plateau plan: add one short walk, or one extra set on two exercises—then reassess in 2 weeks.
Safety Tips & Red Flags
Warm up 3–5 minutes; cool down 3–5 minutes.
If you manage diabetes with insulin/sulfonylureas, ask about glucose monitoring around exercise.
If you experience chest pain, shortness of breath, or dizziness, seek immediate medical attention by calling 911.
Quick Checklist
2–3 strength days (full-body)
2–3 low-impact cardio sessions
Daily steps toward 8–10k
Protein 25–35 g/meal, 2–3 L water
Lighter days during dose titration
Progress by ≤10%/week