💊 Do I Need to Work Out to Lose Weight on GLP-1s?

With the rise of GLP-1 medications like Ozempic and Wegovy, the weight-loss conversation has shifted. These drugs offer significant metabolic support, often leading to impressive results — even without intense gym sessions. But where does exercise fit in? Let’s unpack the science and separate myth from muscle.

🚫 The Short Answer: Technically, No...

GLP-1 receptor agonists suppress appetite, slow gastric emptying, and improve insulin sensitivity. That trifecta can lead to weight loss regardless of how many squats you do. For many, the pounds drop even while leading relatively sedentary lifestyles.

So why bother exercising?

✅ The Long Answer: You Absolutely Should

Weight loss is just one piece of the wellness puzzle. Exercise isn’t just about shedding kilos — it’s about preserving what matters while improving what’s possible.

Here’s Why Movement Matters:

• Preserve Lean Muscle Mass: Studies suggest up to 40–60% of weight lost on GLP-1s may come from muscle, not just fat. Without resistance training, the body risks losing strength, stability, and long-term metabolic power.

• Protect Metabolic Health: Exercise helps your body become more efficient at using insulin, enhancing the glycemic benefits of GLP-1s.

• Counter Side Effects: Gentle movement can improve nausea, fatigue, and mental fog that some experience in early stages of treatment.

• Support Mental Health: Exercise boosts mood, combats depression, and supports body image — crucial when weight shifts rapidly.

• Shape & Strengthen: Weight loss alone doesn’t guarantee a toned body. Training refines your physique and gives purpose to your progress.

🏃‍♀️ How to Exercise on GLP-1s

Start with accessible movement and build gradually:

• Low-impact cardio: Walking, swimming, cycling — great for endurance and joint health.

• Strength training: 2–3 sessions per week targeting major muscle groups with functional movements.

• Mindful movement: Pilates, yoga, or mobility work to foster connection, balance, and breath.

If you’re working with clients or planning classes, Matthew, you could use this framework to design sessions that meet people where they are — and guide them toward sustainable strength. Want help creating a GLP-1–friendly class promo or movement series next?

Reach out to our team and we can help put a program together for you to get into the gym and maximise your results.