By Rachel Sokol

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It seems like everyone nowadays takes a GLP-1 injection to kick-start or maintain their weight loss. It’s no secret these weight-loss injections, like Wegovy, Ozempic, Mounjaro, and Zepbound, can be quite effective for some people. However, it’s important to note, you are not off the hook from exercising! 
   I know, exercising can feel like a massive pain in the bum. Why work out if you can just chill in bed under fuzzy blankets and watch Netflix, right? Wrong! If you can commit to taking weekly weight-loss injections, you can commit to working out, too!
 
According to board-certified endocrinologist Dr. Sarah Musleh, it’s important to stay consistent with exercise while on GLP-1 therapy to help maintain and ideally improve muscle mass.
   “Remember that muscles are the most important metabolic organ in our body, and exercising, particularly resistance training, combined with meeting daily protein goals, is a very effective way of achieving this,” she says.
   Dr. Musleh encourages patients to exercise holistically. “It can't be all or nothing. All lifting and no cardiovascular exercise isn't ideal, and neither is the opposite. We want to give our body different types of exercise since this keeps us challenged and interested, and it benefits different parts of our body.”
   Again, she stresses, in terms of GLP-1 therapy, “challenging our muscles with resistance weight training is important, but let's not forget the cardiovascular system, balance, agility, and so forth.”
   Don’t know where or how to start or restart a fitness routine? Preferred Health asked health pros nationwide to share their favorite, most effective workouts for GLP-1 users.

 

Don’t know where or how to start or restart a fitness routine? Preferred Health asked health pros nationwide to share their favorite, most effective workouts for GLP-1 users.
 
Here’s what they recommend:

“To make workouts efficient and sustainable, focus on compound movements, which are exercises that work multiple muscle groups at once,” says Juliana Vocca, MS, RD, women’s health dietitian and owner of Prime Women Nutrition. “They deliver more strength and metabolic benefit per minute, which is especially helpful if your energy or appetite is lower during an exercise session. Examples include squats, lunges, push-ups, and rows, which are horizontal pulling exercises where you pull resistance toward your torso.”

One major advantage of compound movements, says Vocca, is that several of them require no equipment. “Push-ups, bodyweight squats, and lunges can be done anywhere, making it easier to stay consistent even on low-motivation days. To round out your routine, incorporate yoga or Pilates once a week. Both support core strength, mobility, and flexibility, which help prevent injury and improve posture as your resistance training progresses.”

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“When a client comes to me already on a GLP-1, the first conversation we have isn't just about what they're eating. It's about whether they're moving in a way that actually protects their muscle,” says fitness expert Taiyyibah Moughal. “Because here's the truth: These medications are powerful tools, but without the right exercise stimulus, your body doesn't know how to hold onto muscle while it's losing weight. That's where resistance training becomes non-negotiable.”

   She likes the goblet squat because it targets the quads, glutes, and hamstrings, which are the body’s largest muscle groups, and it's scalable for every fitness level. “Start with bodyweight or a light dumbbell held at your chest. What I love about this for GLP-1 clients is that you don't need to go heavy to get results. Controlled tempo and consistent repetitions send a strong enough signal to the body to preserve that lean tissue.”

   She also recommends the bent-over row. “Most of my clients neglect their back, and that becomes a real problem during weight loss. A dumbbell or resistance-band row targets the lats, rhomboids, and biceps, and supports posture as body composition changes.”
  Moughal cues clients to think about protecting their spine with every pull. “Two to three sets of 10 to 12 reps, twice a week, makes a measurable difference.”
 

Curious about GLP-1 medications? If you’re considering treatments such as Ozempic, Wegovy, Zepbound, or Mounjaro, it’s important to be cautious about where and how you obtain them. These medications should only be prescribed after consultation with a qualified healthcare professional.
   Because GLP-1 medications can significantly affect metabolism, appetite, blood sugar, and overall health, proper medical supervision is essential. Experts strongly advise against purchasing them from questionable online sources or unverified med spas without a thorough medical evaluation. When it comes to your health, legitimacy, safety, and professional guidance matter.

   Furthermore, In a significant shift within the wellness and longevity industry, several peptides previously classified under stricter regulatory oversight have recently been moved from Level 3 to Level 2 status, increasing accessibility for certain providers and patients. Supporters believe the change could expand opportunities for research, recovery, performance optimization, and regenerative therapies, while critics continue to emphasize the importance of medical supervision and long-term safety data. 
  As peptide therapies gain popularity in preventive and longevity medicine, experts stress that patients should still seek guidance from qualified healthcare professionals before beginning any treatment protocol.

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