Best exercises while taking GLP-1s for weight loss

A doctor’s complete guide

Medically reviewed by Dr. Allyson Betts Written by Dr. Caroline Fontana Last reviewed 30-10-2026

Time to read: 11 min

While GLP-1s can help you eat less, diet is only part of the picture when it comes to weight loss. The best results are seen when your medication is paired with a consistent exercise routine.

In this article, I explain why exercise is essential while taking GLP-1s, identify the most effective movements for weight loss, and share doctor-approved tips to maximise your results.

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Key takeaways
Why exercise is so important while taking GLP-1s
The best exercises for people taking GLP-1s
Adapting your exercise routine to your needs
How often you should exercise
Can GLP-1s cause muscle loss?
Tips to maximise results when exercising on GLP-1s
The bottom line

Key takeaways

A consistent exercise routine is essential for long-term weight management.
A good physical activity plan includes both cardiovascular exercise and weight training.
While everyone’s needs are different, the average person should aim for at least 150 minutes of moderate exercise every week.
Treatment with GLP-1s can cause muscle loss as well as fat loss, which is why strength training is so important for overall health.
To maximise results on GLP-1s, fuel yourself with plenty of protein and fibre, stay well hydrated, and take breaks when needed.

Why exercise is so important while taking GLP-1s

Incorporating an exercise routine into your treatment with a GLP-1 like Mounjaro or Wegovy isn’t just about maximising weight loss; it’s about maintaining healthy habits and keeping the weight off long term.

A study on GLP-1s and exercise found that long-term weight maintenance is more successful when exercise is incorporated into your routine. This is true for a few reasons:

Muscle retention: Research shows GLP-1s can lead to the loss of muscle mass as well as body fat. Regular resistance training helps protect your lean tissue, which is crucial for maintaining strength.
Improved insulin sensitivity: Consistent exercise helps your body respond better to insulin, the hormone that controls blood sugar. This improves blood sugar levels and supports metabolic health.
Heart health and metabolism: Regular physical activity strengthens your heart and improves metabolic health, ensuring that your weight loss journey benefits your overall well-being beyond just the number on the scale.

If you’re new to treatment, it’s worth understanding how Mounjaro or Wegovy works before building your routine.

The best exercises for people taking GLP-1s

When it comes to weight management, not all exercises are created equal. Here are the best movements to support you on your weight loss journey.

Cardiovascular exercises

Cardiovascular exercise, or just “cardio” for short, is excellent for calorie burning as it increases your heart rate and can cause the body to use stored fat for energy.

The best cardiovascular exercises to do while using GLP-1s include:

walking
running
cycling
swimming
hiking
rowing

These exercises are highly effective alongside GLP-1s because they increase energy expenditure and improve cardiovascular fitness. And you don’t have to do it all! By choosing an activity you enjoy, you can incorporate it into your routine more easily and sustain it long-term.

Strength and resistance training

A diagram listing the best resistance exercises for people using GLP-1 medications.

Some people assume strength training is only important if you’re trying to be a bodybuilder, but this isn’t the case. In reality, the right resistance exercises not only make you stronger, they can aid you in your weight loss too.

By building and maintaining muscle, you increase your resting metabolic rate, which means your body burns more calories naturally, even when you are at rest.

Weight training is also important because rapid weight loss can often lead to the reduction of muscle mass alongside body fat. By lifting weights, you can help preserve your muscle mass while still losing fat.

The best resistance exercises for people using GLP-1s are:

weights (e.g. dumbbells)
resistance bands
resistance machines
body weight (e.g. push-ups)

Adapting your exercise routine to your needs

Your exercise routine doesn’t have to be high-intensity; it’s about finding an activity that fits your lifestyle and ability level.

Whether you are just starting out or looking to maintain your progress, the best exercise is one you enjoy and can stick with long-term. Remember, consistency is far more important than intensity, so choose movements that make you feel good and help you stay active.

There are countless ways to stay active, and adapting movements to suit your unique needs is a key part of building a sustainable, long-term routine.

How often you should exercise

Healthy physical activity can look different for different people, and you should tailor your routine to your specific needs and abilities.

Generally, you should aim for at least 150 minutes of aerobic exercise every week, alongside 60-90 minutes of strength training. If you’re new to a regular exercise routine, start at a level you’re comfortable with and gradually build up the intensity as your fitness and confidence improve.

The best routine is one you can maintain long after you stop prescription weight loss treatment. As cliché as it may sound, the old adage is true: consistency is key.

Can GLP-1s cause muscle loss?

Strength training is particularly beneficial during weight loss treatment because GLP-1s can cause muscle loss as well as fat.

Losing muscle is a concern because it can lead to a slower metabolism, reduced strength, and an increased risk of regaining weight later.

Regular resistance training is essential for helping to preserve muscle during weight loss. By engaging in strength exercises, you can help retain lean tissue and promote a favourable balance between fat loss and lean-mass retention. This can help you maintain your strength and physical function as you lose weight.

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Tips to maximise results when exercising on GLP-1s

For most people, regular physical activity is part of weight management, especially if you’re just starting. Here are some tips on how to keep up with your new routine, as well as some ways to maximise the benefits:

Listen to your body: Some days you’ll feel motivated and full of energy, and other days you’ll need to go at a slower pace. That’s completely normal. Rest and recovery are part of a sustainable routine.
Fuel with protein: Recovery is just as important to your health as exercise itself. To keep strong and maximise your results, try to include a protein source in every meal, as well as a healthy amount of fibre. For more information on adapting a healthy diet, read my article on which foods to avoid during weight loss treatment.
Stay hydrated: Water is essential for keeping energy levels high and your digestion on track. The European Food Safety Authority recommends at least 2 litres of water per day for women, and 2.5 litres for men, but this is the bare minimum. If you’re physically active, you’ll need even more.

The bottom line

Exercise, even mild physical activity, is an important part of weight loss management with GLP-1s, both before and after treatment.

While GLP-1s reduce appetite and energy intake, regular movement is the engine that drives long-term success. Whether you’re walking, swimming, or lifting weights, a consistent exercise routine helps you build healthy habits that last long after stopping treatment.

For more information about long-term success with GLP-1s, you can read my article on How to keep the weight off after stopping Mounjaro.