Strength training exercises for GLP-1 patients

The best strength training exercises for people on a GLP-1 medication are the simple ones that work the big muscles you lose most easily: a squat (or sit-to-stand), a hip hinge, a push, a pull, a step-up or lunge, a carry and a core hold. Two sessions a week of five or six of these, 2–3 sets each, is enough to send your body the signal to keep muscle while you lose weight.

Below: 12 exercises, each with how to do it, an easier and a harder version, and the mistake to watch for; how many sets and reps; how hard it should feel; picks for bad knees, back or bones; and two ready workouts for home.

Why these exercises, and not others

On a GLP-1 medication you eat much less, and some of the weight that comes off is muscle. Our guide on how to prevent muscle loss on GLP-1 covers the numbers. What protects muscle is asking it to work against a load it finds hard. So the moves below share four things:

• They use big muscle groups. Thighs, hips, back and chest hold most of your muscle, so they get most of the work.
• They can be made harder in small steps. Muscle keeps up only if the work keeps getting a little harder. Each move here goes from a version almost anyone can do to one that is hard with dumbbells.
• They're kind to joints. No jumping, no burpees, nothing fast. Slow and controlled is safer and works just as well for muscle.
• They match daily life. Getting up from a chair, lifting a bag off the floor, climbing stairs, carrying shopping. These are the things people say get harder when muscle goes.

How many sets and reps?

• 2 sessions a week, on days that aren't back to back. Three is fine once you're used to it.
• 5–6 exercises per session: at least one from each group (legs, hinge, push, pull, core).
• 2–3 sets of 8–15 reps each. Rest about 1–2 minutes between sets.
• Effort: stop with 2–3 good reps left in you. If you could have done 10 more, it was too easy. If your form broke down, it was too hard.
• Go up when it's easy. When you can do the top of the rep range (say 15) for all sets with good form, move to the harder version or add a little weight.

This fits the US Physical Activity Guidelines (muscle-strengthening work for all major muscle groups on 2 or more days a week) and the American College of Sports Medicine's advice for beginners.

Legs

1. Sit-to-stand (chair squat)

How: Sit near the front of a sturdy chair, feet flat, about hip-width apart. Lean forward slightly, press through your whole foot and stand up tall. Sit back down slowly, taking 2–3 seconds, touching the chair lightly before the next rep.

Easier: use a higher seat (a cushion on the chair) or push lightly off your thighs. Harder: hold a dumbbell or jug at your chest (a goblet squat), then a lower seat, then no chair.

Watch for: knees falling inward. Keep them in line with your toes.

2. Step-up

How: Stand facing the bottom stair, hand on the rail. Put one whole foot on the step, press through that heel and stand up on it. Step back down slowly with the other foot. Do all reps on one leg, then switch.

Easier: a lower step, and use the rail more. Harder: a higher step, or hold a weight in the free hand.

Watch for: pushing off the bottom foot. Let the top leg do the work.

3. Split squat (static lunge)

How: Stand with one foot a long step in front of the other, back heel up. Holding a chair or wall, bend both knees and lower your back knee towards the floor, then press back up. Keep your weight mostly on the front foot.

Easier: go only a few inches down. Harder: hold dumbbells, or go lower. Skip this one if it hurts your knees; step-ups do a similar job.

4. Calf raise

How: Stand holding a counter. Rise onto the balls of your feet, pause, lower slowly. Harder: one foot at a time, or on the edge of a step. Calves help with walking, stairs and balance.

Hips and back of the legs

5. Glute bridge

How: Lie on your back, knees bent, feet flat. Squeeze your buttocks and lift your hips until your body is a straight line from knees to shoulders. Pause, lower slowly.

Easier: a smaller lift; do it on the bed if getting to the floor is hard. Harder: a weight on your hips, or one leg at a time.

Watch for: arching your lower back. The lift comes from the hips.

6. Hip hinge (Romanian deadlift)

How: Stand holding a weight in front of your thighs, knees soft. Push your hips back as if closing a car door with your bottom, letting the weight slide down your thighs to just below the knees, back flat. Squeeze your buttocks to stand up. This is how to lift things off the floor safely.

Easier: no weight, hands on your thighs, or practise by touching your bottom to a wall behind you. Harder: heavier dumbbells.

Watch for: a rounded back. Go only as low as you can with a flat back. If you have osteoporosis, keep it shallow and ask about it (see below).

Upper body: push

7. Push-up, from wall to floor

How: Hands on a wall at shoulder height, a little wider than your shoulders, feet back. Body straight, bend your elbows and lower your chest towards the wall, then press back.

Harder, in order: a kitchen counter, a sturdy table or the back of a sofa, a low step, then knees on the floor, then the full floor push-up.

Watch for: hips sagging. Squeeze your buttocks and stomach.

8. Overhead press

How: Sit or stand holding light weights (or full water bottles) at shoulder height, palms forward. Press up until your arms are nearly straight, then lower slowly to your shoulders.

Easier: seated, lighter weights, or one arm at a time. Harder: heavier weights, standing.

Watch for: leaning back. Keep your ribs down. If raising your arms overhead hurts your shoulder, press only to forehead height.

Upper body: pull

9. Row (band, dumbbell or towel)

How (dumbbell): Rest one hand and knee on a bench, bed or chair. Hold a weight in the other hand, arm long. Pull your elbow back towards your hip, squeezing your shoulder blade, then lower slowly. How (band): loop a band round a door handle or post, hold both ends, step back and pull your elbows back past your sides.

Easier: lighter weight or band. Harder: heavier weight or a stronger band, a pause at the top.

Watch for: shrugging. Keep your shoulder away from your ear. Pulling moves keep your upper back strong, which helps posture.

Core and carrying

10. Suitcase or farmer's carry

How: Hold a heavy bag, dumbbell or full jug in one hand (suitcase) or both (farmer's). Stand tall, shoulders back, and walk slowly for 20–40 seconds. Switch hands.

Easier: lighter load, shorter walk. Harder: heavier, longer. It works grip, shoulders and the core muscles that stop you leaning, which is what carrying shopping takes.

11. Dead bug

How: Lie on your back, arms up to the ceiling, knees bent above your hips. Press your lower back gently into the floor. Slowly lower one heel to tap the floor, then bring it back. Alternate.

Easier: move only one leg, keep arms still. Harder: straighten the leg further, and lower the opposite arm at the same time.

12. Side plank or bird dog

Side plank: on your side, propped on your forearm, knees bent, lift your hips and hold 15–30 seconds; straighten the legs to make it harder. Bird dog: on hands and knees, reach one arm forward and the opposite leg back, hold 3 seconds, switch. Both build the deep core without crunching your spine.

The 12 moves at a glance

Two ready workouts for home

Do A and B on different days, for example Monday and Thursday. About 25–30 minutes each, including a 5-minute warm-up (marching on the spot, arm circles, a few slow sit-to-stands).

Workout A

1. Sit-to-stand or goblet squat: 3 × 8–15
2. Push-up (your level): 3 × 8–15
3. Glute bridge: 3 × 10–15
4. Row: 3 × 8–12 each side
5. Dead bug: 2 × 6–10 each side

Workout B

1. Step-up: 3 × 8–12 each leg
2. Hip hinge: 3 × 8–12
3. Overhead press: 2 × 8–12
4. Suitcase carry: 3 × 30 s each hand
5. Side plank or bird dog: 2 rounds
6. Calf raise: 2 × 12–15

For the weekly plan around these workouts (walking, shot day, when to go heavier), see strength training on GLP-1 medication. Women over 40 will find bone and pelvic floor notes in strength training for women on GLP-1.

What you need (not much)

• A sturdy chair, a wall and a stair. Enough for the first month.
• A set of resistance bands (light, medium, heavy) for rows and presses.
• Dumbbells, when bodyweight gets easy. Many people start with a light pair for presses and a heavier one for squats and hinges. Adjustable dumbbells save space. Until then, water jugs (a gallon of water weighs about 8 lb), a backpack with books, or shopping bags work.

Picks for bad knees, back pain or weak bones

• Sore knees: use a higher chair for sit-to-stands and only go as low as is comfortable. Bridges and hip hinges work the legs with little knee bend. Skip split squats if they hurt.
• Back pain: start with bridges, bird dogs and supported rows. Keep the hinge shallow and the back flat. Stop a move that brings on pain down the leg.
• Osteoporosis or low bone density: strength training is recommended for bone, but avoid loaded bending forward and twisting of the spine (sit-ups, toe touches, heavy rounded lifting). Ask your doctor or a physical therapist which moves are right for you.
• Hard to get on the floor: do bridges and dead bugs on the bed, and use standing moves for the rest.

If a move hurts in a sharp way, or the pain is worse the next day, stop it and try the easier version or another move from the same group.

Training on GLP-1: food, water and side effects

• Eat a little before. A small protein snack an hour before helps you feel steady. Afterwards, a meal or snack with 20–30 g of protein helps the muscle use the work. Our best protein sources on GLP-1 guide lists foods by grams.
• Drink before and during. Low fluid makes dizziness more likely.
• Stand up slowly between floor and standing moves; lightheadedness is common when eating little.
• Pick your best days. If the day or two after your shot are rough, train on the others.
• If you take insulin or a sulfonylurea, ask your prescriber about low blood sugar with exercise, and keep a fast sugar near you.

How to tell it's working

Write down each session: the move, the version, the weight and the reps. Every 2–4 weeks you should be able to do a few more reps, a harder version or a little more weight. Stairs and getting up from the floor should feel easier. If you are losing weight but your numbers in the log are holding or rising, you are very likely keeping your muscle. A scan can measure it; see DEXA scan on GLP-1.

Common mistakes

• Too light for too long. The weight that felt hard in week 1 is easy by week 4. Move up.
• Rushing the reps. Lower slowly, 2–3 seconds. It works the muscle more and is safer.
• Only arms and stomach. The legs and hips hold most of your muscle. Train them every session.
• Skipping weeks when side effects flare. Do one set of each move instead. Keep the habit.
• Burpees and jumping to "burn more". Calories aren't the job here; the medication handles that. The job is muscle.

Questions people ask

What is the single best exercise on GLP-1?

If you only do one, a squat or sit-to-stand: it works the biggest muscles in the body and is the move behind getting up from a chair. But a full set of moves protects more muscle.

Can I build muscle at home without a gym?

Yes. Bodyweight, bands and a few dumbbells are enough for most people for many months, as long as the work keeps getting harder.

Are resistance bands as good as weights?

For keeping muscle, yes, if the band is strong enough that the last reps are hard. Weights are easier to measure and make heavier in small steps.

How long until I get stronger?

Most beginners notice they can do more within 3–4 weeks. Much of that early gain is your nerves learning the move; muscle follows with steady training and protein.

Should I do cardio or strength first?

If both are on the same day, strength first while you're fresh. Walking afterwards or on other days is fine.

Do I need a trainer?

No, but one or two sessions with a trainer or physical therapist to check your form can help, especially with joint pain or a health condition.

Training keeps muscle only with enough protein. Find your daily number with the free 2-minute protein check. If you're still deciding whether to train at all, read do you have to exercise on GLP-1?, and browse all our muscle plan guides.

Sources: US Department of Health and Human Services, Physical Activity Guidelines for Americans, 2nd edition, 2018. American College of Sports Medicine, "Progression models in resistance training for healthy adults" position stand, Med Sci Sports Exerc, 2009. Mozaffarian D. et al., "Nutritional priorities to support GLP-1 therapy for obesity", joint advisory of ACLM, ASN, OMA and TOS, Am J Clin Nutr, 2025. Bone Health and Osteoporosis Foundation, exercise guidance for people with osteoporosis. Beck B.R. et al., "Exercise and Sports Science Australia position statement on exercise prescription for the prevention and management of osteoporosis", J Sci Med Sport, 2017. This guide is about training and is not medical advice; keep to your prescriber's and your physical therapist's advice.