Exercising when you take a GLP-1 is crucial to mitigate muscle loss, a common side effect of losing weight rapidly.

Healthy habits for exercising

When you exercise on a GLP-1, it’s important to:

• drink plenty of water before you move
• incorporate some sugar-free electrolyte drinks
• eat a small meal before you go
• go slow and watch for signs of needing to stop
• have a protein snack after exercising

Start with short 10- or 15-minute sessions, one to three times a week, before lengthening them.

Dehydration and exercise

Because GLP-1s suppress your appetite, you might eat and drink less without realizing it, which may lead to low energy, lightheadedness, and dehydration.

What to eat when you exercise on GLP-1s

Load up on protein and complex carbohydrates about an hour before your workouts.

Try these pre-workout snack ideas

Tahini, Honey, and Banana Parfait

Mixed Berries Oatmeal with a Protein Boost

Turkey Taco Bowl with Rice

Strength training for muscle protection

While doing cardio offers cardiovascular benefits, strength training is the priority when you’re taking GLP-1s to prevent significant muscle loss and avoid weakness.

Even doing body weight exercises consistently three times a week can make a meaningful difference.

If you have access to a gym or weights, compound lifts like deadlifts and bench presses engage multiple muscle groups at once.

Keep in mind that short, consistent strength training sessions build more muscle than long, infrequent ones.

Movement recommendations

The official recommendation is to get at least 150 minutes of moderate-intensity activity (or 75 minutes of vigorous activity) and 2 to 3 days of strength training per week.

Example workout split