A combination of resistance and cardio exercise has benefits for most people, but especially for people taking a GLP-1. It can help preserve muscle and bone density, improve heart and lung health, and prevent weight regain.

GLP-1 medications have changed how doctors treat obesity and type 2 diabetes. They have proven incredibly effective at helping people lose weight by making them feel full and slowing down how fast the stomach empties.

However, to get the best results and help keep weight off, exercise is a crucial part of the picture.

This guide will explain why movement matters when taking these medications and how to build a fitness routine you can stick to.

When you lose a lot of weight quickly, your body loses fat, but it also loses lean mass, which includes your muscles and bone density. This is problematic because muscle is the “engine” of your metabolism, helping you burn energy even when you are resting.

Research shows that people taking GLP-1 medications can lose a significant amount of muscle alongside fat. For example, in studies, about 15% to 40% of the total weight lost was lean mass. Exercise, such as strength training, can help preserve and build muscle while the medication helps you lose fat.

Exercise is also vital for bone health. Rapid weight loss is often linked to a reduction in bone mineral density, which can make bones weaker and more prone to fractures later in life.

A 2024 analysis of a randomized clinical trial found that people using the GLP-1 liraglutide without exercising lost weight but had decreased bone density in the hips and spine. People who combined liraglutide with regular exercise experienced the best weight loss and preserved their bone mineral density.

Exercise also has a lot of other benefits that GLP-1 medications can’t provide, like:

  • improving heart and lung health
  • boosting mood
  • helping with sleep
  • increasing energy

A successful workout program is one that you enjoy, has variety, and helps you move toward your health and fitness goals. Any weight-bearing exercise has the added benefit of helping improve bone density and strengthen your bones.

To get the most out of your treatment, aim to include these two main types of exercise:

Resistance/ strength training

This is the most important type for protecting your muscles and bones. Resistance training is any exercise that makes your muscles work against an external resistance. It can involve exercises using:

You don’t need to join a gym or spend a lot of money to get started with resistance training. There is a huge choice of free online workouts to try. Aim for 60 to 90 minutes of resistance training per week.

Aerobic exercise/cardio

Commonly called cardio, aerobic exercise is any activity that raises your heart rate and breathing for extended periods. Examples of cardio include:

If you’re new to exercise, start with brisk walking for 5,10, or 15 minutes each day. Aim to work up to 150 minutes of moderate-intensity activity (where you are breathing hard but can still talk) or 75 minutes of vigorous activity per week.

Other types of exercise (low impact)

Other types of exercise that don’t involve much resistance or cardio include:

These exercises may have less impact on cardiovascular fitness and muscle building, but still offer important benefits.

Focusing on breathwork and the mind-body connection helps calm the central nervous system and reduce stress, which may help with emotional regulation and weight loss.

They may also help improve flexibility, improve posture and spinal alignment, and increase core strength.

Making exercise a regular part of your week can be daunting if you’re out of practice. Here are some tips to make it easier and get better results:

Manage side effects

Some people feel sick or dizzy when they first start taking a GLP-1. Try exercising at a time of day when you feel your best, and make sure you aren’t trying to work out on an empty stomach or right after a large meal.

Prioritize protein

Since the medication reduces your appetite, it’s easy to accidentally skip the protein your muscles need to recover after a workout. Focus on eating high quality protein sources to support your increased physical activity.

Listen to your body

GLP-1s slow down your digestion, which might change how your energy levels feel during a workout. If you feel unusually tired, it’s okay to lower the intensity.

Stay hydrated

Proper hydration is essential for managing side effects and ensuring your muscles can function properly during exercise. Sip water regularly throughout the day and drink more after exercising or sweating heavily.

Studies have shown that many people who stop taking GLP-1 medications without a solid exercise routine in place end up regaining around two-thirds of the weight they lost within a year.

However, regular physical activity can help counteract this weight regain. A 2024 Danish study found that people who participated in a supervised exercise program while on a GLP-1 were much better at keeping the weight off a year after they stopped taking the drug than people who did not exercise.

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Regular physical activity is important for everyone, but if you’re taking a GLP-1, it can help protect your bones, improve your body composition, and prevent regaining weight if you stop taking the medication.

It’s best to see GLP-1 medication as one tool you can use alongside nutrition, physical activity, stress management, and quality sleep to help improve your health long term.

A combination of cardio and resistance exercise may be the best approach. You can start slowly and gradually increase the intensity or the duration as you feel fitter and stronger.

Disclaimer

Healthline has made every effort to make certain that all information is factually correct, comprehensive, and up to date. However, this article should not be used as a substitute for the knowledge and expertise of a licensed healthcare professional. You should always consult your doctor or another healthcare professional before taking any medication.

The drug information contained herein is subject to change and is not intended to cover all possible uses, directions, precautions, warnings, drug interactions, allergic reactions, or adverse effects. The absence of warnings or other information for a given drug does not indicate that the drug or drug combination is safe, effective, or appropriate for all patients or all specific uses.