Adults taking a prescribed GLP-1 medication
GLP-1 Strength Companion
A 3-day strength plan focused on keeping muscle while losing weight on a prescribed GLP-1 medication, with habits for appetite changes and hydration.
Effort: 6-8 out of 10. On days with nausea or low energy, do one set of each exercise or a walk instead.
Before you start
- Complete a readiness check (for example the PAR-Q+) before starting. Get medical clearance first if you have heart, lung, kidney or metabolic disease, are pregnant, or have symptoms such as chest pain, dizziness or unusual breathlessness.
- Stop and seek medical help for chest pain or pressure, fainting, severe shortness of breath, or an irregular heartbeat during exercise.
- Pain is a signal to modify: reduce the load or range, or swap the exercise. Sharp or joint pain is not something to push through.
- This guide is general education, not individualized medical or exercise advice.
- If you also take insulin or a sulfonylurea, know the signs of low blood sugar (shakiness, sweating, confusion) and carry fast-acting carbohydrate.
Your week
- MonFull body A
- TueWalk 20-30 min
- WedFull body B
- ThuWalk 20-30 min
- FriFull body A
- SatActive rest
- SunRest
Warm-up (every session)
- 5-8 min easy walking or cycling
- Gentle hip, ankle and shoulder circles
- Bodyweight sit-to-stand x 8
- 1 light warm-up set
Session · Full body A
Box squat to a bench
Sit back to touch the bench lightly, stand tall.
3 x 8-12
In simple words: Sit back until you lightly touch a bench, then stand up without rocking.
Why: A squat with a safety target: the bench tells you how deep to go, making it ideal for sore knees or older adults.
How to do it right
- Stand in front of a bench, feet shoulder-width.
- Reach your arms forward for balance.
- Sit back until you lightly touch the bench.
- Stand up without rocking.
Avoid: Plopping down onto the bench · Knees caving in
Joints: Raise the bench height for less knee bend.
3 x 8-12
YouTube video✋ Hands flat
Incline push-up (bench or counter)
Lower the incline over time as you get stronger.
3 x 8-12
In simple words: A push-up with your hands on a bench. Higher hands make it easier.
Why: A push-up made easier by raising your hands, so you can build chest and arm strength with good form.
How to do it right
- Hands on a bench or counter, slightly wider than shoulders.
- Walk your feet back until your body is a straight line.
- Lower your chest to the edge, elbows at about 45 degrees.
- Push back up.
Avoid: Letting hips sag · Flaring elbows · Using a surface that can slide
Joints: The higher the surface, the easier on the shoulders and wrists.
3 x 8-12
YouTube video✋ Neutral
Seated band or cable row
Squeeze the shoulder blades together.
3 x 10-12
In simple words: Sit tall and pull the band toward your belly, squeezing your shoulder blades together.
Why: Builds the upper back and helps undo the rounded shoulders that come from desks and phones.
How to do it right
- Sit tall with the band or cable handles at arm's length.
- Pull your elbows back past your sides.
- Squeeze your shoulder blades together.
- Return slowly until your arms are straight.
Avoid: Rocking backward · Shrugging up · Rounding the back as you return
Joints: Shoulder-friendly when you keep the elbows low.
3 x 10-12
YouTube video✋ Overhand
Dumbbell Romanian deadlift (light)
Short range at first; flat back.
2-3 x 10
In simple words: Push your hips back like closing a car door with your bottom, slide the weights down your legs, then stand tall.
Why: Strengthens your hamstrings, glutes and lower back, the muscles that protect your back when you lift anything off the floor.
How to do it right
- Stand tall holding dumbbells in front of your thighs.
- Soften your knees and push your hips back like closing a car door with your bottom.
- Slide the weights down your legs, back flat, until you feel a hamstring stretch.
- Squeeze your glutes to stand back up.
Avoid: Rounding the back to reach lower · Bending the knees into a squat · Letting the weights drift away from your legs
Joints: Back sensitive? Use light weights, stop at mid-shin, or start with glute bridges.
2-3 x 10
Single-leg stand near support
Fingertips on a counter, progress to hands-free.
3 x 20-30 s per side
In simple words: Hold a counter and stand on one foot. Try to let go a little more each week.
Why: Practices balance, the most important skill for preventing falls as you age.
How to do it right
- Stand next to a counter with your fingertips on it.
- Shift your weight to one foot and lift the other.
- Stand tall and look ahead.
- Switch legs.
Avoid: Gripping the counter tightly · Looking at your feet
Joints: Progress by using fewer fingers, then none; always keep support nearby.
3 x 20-30 s per side
Rest 60-120 seconds between sets. Cool down with 5 minutes of easy walking.
Session · Full body B
Step-up (low step)
Use a rail if needed; control the way down.
3 x 8 per side
In simple words: Step up onto a sturdy box or step with one foot, stand tall, then step back down.
Why: Builds leg strength and balance for real-life stairs and curbs.
How to do it right
- Stand facing a sturdy step or box.
- Place your whole foot on it.
- Push through that heel to stand up tall on the step.
- Step down slowly with control.
Avoid: Pushing off the back foot · Knee caving in · Using a box that's too high
Joints: Knees sore? Use a lower step, hold a rail, or swap for glute bridges.
3 x 8 per side
YouTube video✋ Overhand
Dumbbell floor press
Floor limits range, which is kind to shoulders.
3 x 10
In simple words: Lie on the floor and push the weights straight up over your chest, then lower your elbows to the floor.
Why: Builds chest and triceps with the floor limiting how far your elbows go, which is kinder to the shoulders.
How to do it right
- Lie on the floor, knees bent, holding dumbbells over your chest.
- Lower until your upper arms lightly touch the floor, elbows at about 45 degrees.
- Pause.
- Press back up.
Avoid: Bouncing elbows off the floor · Flaring elbows straight out
Joints: A great choice if you have a shoulder injury and still want to train chest.
3 x 10
YouTube video✋ Overhand
Band pull-apart
Arms straight, shoulders down.
3 x 12-15
In simple words: Hold a band in front of you and stretch it apart until your arms are out to the sides.
Why: Strengthens the small upper-back and rear-shoulder muscles that keep your shoulders healthy and posture upright.
How to do it right
- Hold a light band at shoulder height, arms straight.
- Pull the band apart until it touches your chest.
- Squeeze your shoulder blades together.
- Return slowly.
Avoid: Shrugging · Bending the elbows a lot · Using a band that's too strong
Joints: Excellent for shoulder health; do it as a warm-up before pressing.
3 x 12-15
Glute bridge
Push through the heels.
3 x 12
In simple words: Lie on your back with knees bent and lift your hips up like a bridge, then lower slowly.
Why: Wakes up and strengthens your glutes, which take pressure off your knees and lower back.
How to do it right
- Lie on your back, knees bent, feet flat and hip-width apart.
- Tuck your ribs down and press your lower back gently into the floor.
- Drive through your heels to lift your hips into a straight line from shoulders to knees.
- Squeeze for a second, then lower slowly.
Avoid: Arching the lower back at the top · Pushing through the toes · Dropping down fast
Joints: One of the most back- and knee-friendly exercises there is.
3 x 12
YouTube video✋ Neutral, squeeze hard
Farmer carry
Grip strength and posture; walk tall.
3 x 20-30 m (about 20-30 s)
In simple words: Hold a heavy weight in each hand and walk tall, like carrying shopping bags.
Why: Builds grip strength, core stability and posture: grip strength is one of the best predictors of healthy aging.
How to do it right
- Pick up a heavy dumbbell in each hand.
- Stand tall, shoulders down and back.
- Walk with short, steady steps for 20–40 meters, about 30–45 seconds (shorter as you get older or when starting out).
- Set the weights down by bending your knees, rest 60–90 seconds, and repeat 2–3 times.
- Stop the walk early if your grip slips or your posture starts to bend.
Avoid: Leaning to one side · Shrugging the shoulders · Rounding the back to pick them up
Joints: Start light; one weight in one hand (suitcase carry) also trains the side core.
3 x 20-30 m (about 20-30 s)
Rest 60-120 seconds between sets. Cool down with 5 minutes of easy walking.
Cardio & daily movement
- Walking is ideal: build toward 150 minutes per week.
- Train after a small meal or snack if you feel light-headed when exercising on an empty stomach.
How to progress
- Increase one thing at a time: reps first, then sets, then load.
- Small jumps in weight (1-2 kg / 2-5 lb) are plenty.
- Progress balance by reducing hand support, then by closing the eyes only with support nearby.
Notes for you
- Weight loss includes some loss of lean mass. Resistance training and adequate protein are the main tools to limit it.
- Ask your prescriber or a registered dietitian for a protein target. Spreading protein across meals helps when appetite is low.
- Sip fluids through the day. Vomiting or diarrhea raise dehydration risk; tell your prescriber if they persist.
- Never change your medication dose to fit training. Dosing and titration are decided only by your prescriber.