How to Exercise Safely While Taking GLP-1 Weight-Loss Drugs, MD Explains

GLP-1 medications like semaglutide have gained significant attention over the past few years as effective tools for weight management. But here's what doesn't get talked about enough: how active you are while taking these medications matters just as much as the prescription itself.

The conversation around GLP-1s often focuses on rapid weight loss and celebrity endorsements. What gets lost is the role that exercise plays. Not just in maximizing results, but in protecting your health during the process.

We spoke with Dr. Lowe Osho to understand how to exercise safely and effectively while on GLP-1s, and why skipping movement isn't an option.

Why Exercise Matters When Taking Semaglutide

"We know that semaglutide is most effective when it's accompanied by exercise, ideally a minimum of thirty minutes a day," Dr. Osho explains. 

"Fortunately, that doesn't mean intense HIIT classes or marathon training. It could be swimming, brisk walking, cycling, or anything that gets your heart rate and breathing up."

The benefits go beyond weight loss. "Not only does it boost the medication's effectiveness, but it also helps reduce your risk of cardiovascular complications," she adds.

This is particularly important because GLP-1 medications work by slowing digestion and reducing appetite. While this leads to weight loss, it doesn't automatically improve cardiovascular fitness, maintain muscle mass, or build strength. 

That's where movement comes in.

The Reality of Working Out on GLP-1s

Many people taking GLP-1s are also managing obesity, which can make movement more difficult (both physically and emotionally). Joint pain, shortness of breath, low self-esteem, and past negative experiences with fitness can all create barriers.

If you've struggled with exercise in the past, or if movement feels harder than it should, that's not a failure. It's your starting point.

That's why Dr. Osho emphasizes the importance of creating a plan that is realistic, varied, and sustainable. 

Work Out Plan for People Taking GLP-1s

Aerobic Exercise

The goal: 150 minutes of moderate-intensity aerobic activity each week (or 75 minutes of vigorous activity).

That might sound like a lot, but it breaks down to just over 20 minutes a day. And "moderate-intensity" doesn't mean running until you're gasping for air. It means moving at a pace where you can still hold a conversation, but you'd rather not.

"For aerobic exercise, you'll want to focus on getting your body moving and elevating your heart rate. Don't jump into trying to run 5k. Try a dance video at home or invite a friend for a brisk walk," says Dr. Osho. "The goal is simply to move more and raise your heart rate consistently for a period of time."

Swimming is particularly good if you have joint pain. Walking (whether outdoors or on a treadmill) works if you're easing back into movement. Cycling gives you control over intensity. The key is consistency, not perfection.

If you're looking for ideas, explore different workout styles to find what feels right for your body and schedule. The goal is to find your pace, make it yours, and build from there.

Strength Training

Here's where things get critical. GLP-1s can lead to significant muscle loss, in some cases up to 40% of total weight lost. That's not a small number. 

Losing muscle doesn't just affect how you look; it impacts your metabolism, bone density, balance, and long-term health.

Dr. Osho emphasizes that preserving muscle through strength training is essential for both health and long-term weight maintenance.

"It's essential to fuel your body with protein-rich foods to support muscle maintenance, but that's only half the equation. You also need to actively use those muscles to keep them strong," she explains. "Incorporate resistance-based workouts, weights, or bodyweight exercises like squats and push-ups, to help preserve strength and prevent muscle loss."

You don't need a gym membership or expensive equipment. Bodyweight exercises like squats, lunges, push-ups, and planks are effective and free. Resistance bands cost less than $20 and can provide a full-body workout. 

If you do have access to weights, even two or three sessions per week can make a meaningful difference.

Keep in mind: the goal isn't to become a powerlifter but to signal to your body that your muscles are still needed.

Flexibility and Recovery Work

Gentle movement matters too. Flexibility work aids recovery, reduces injury risk, and supports mental well-being.

"As part of your routine, slower-paced activities like yoga, stretching classes, and Tai Chi can support recovery, flexibility, and overall healing," Dr. Osho notes. "While online options are widely available, attending in-person classes can offer additional benefits, creating a sense of community and encouraging mindfulness. These supportive environments can play a powerful role in helping you feel your healthiest, both physically and mentally."

Flexibility training, such as yoga, also helps counteract the stiffness that can result from increased activity, especially if you're moving more than you have in years. Stretching after aerobic or strength work helps muscles recover and reduces soreness.

And the mental health benefits shouldn't be overlooked. Yoga and similar practices encourage you to slow down, breathe, and reconnect with your body: something that can feel particularly important during a period of significant physical change.

Start where you are

If you're taking GLP-1 medication, the best exercise plan is the one you'll actually follow. Start with movement that feels manageable, build strength to protect your muscle mass, and incorporate flexibility work to support recovery.

Your body is changing. Your fitness routine should support that change, not fight against it.