How to Exercise While on a GLP-1 Medication, According to Experts

Despite the recent hype, a GLP-1 medication isn’t a magic pill for weight loss. Yes, this class of drugs can help suppress your appetite — but adopting a healthier lifestyle with plenty of exercise is the key to maximizing your results. Combining these two strategies if you’re at a higher weight can not only ultimately reduce your overall body fat, but also help you maintain your weight loss once you’ve reached your goal. 

“GLP-1 is a helpful tool, but not a comprehensive treatment for people who are obese or overweight,” says Kristin Baier, MD, a double board-certified physician specializing in obesity and family medicine and vice president of clinical development at Calibrate, an online weight loss clinic. “The FDA label on every GLP-1 specifically states that they’re designated for use as a complement to lifestyle changes. Exercise can work alongside medication to amplify results, restore metabolic balance, and support ongoing health.”

Scientific research backs up her statements. According to a study published in Cardiovascular Diabetology in February 2023, three randomized groups of patients categorized as obese followed a low-calorie diet for eight weeks. One group did moderate to vigorous exercise while taking a GLP-1; another group only took the medication; and the last group took a placebo. At the end of the trial, scientists concluded that the participants who combined a GLP-1 with exercise saw the most significant results.

So, how exactly do you incorporate exercise into your routine if you’re currently taking a GLP-1? Read on for expert-recommended tips.

What Is a GLP-1 Medication?

Your body naturally produces a GLP-1 hormone that impacts your hunger levels. While GLP-1 drugs mimic a similar effect, they should only be taken if prescribed by a doctor. “GLP-1 is a hormone naturally produced in the gastrointestinal tract that sends signals to your brain and other key parts of your metabolic system to influence your blood sugar and insulin,” says Dr. Baier. “They decrease appetite and cravings and regulate nutrient absorption and digestive tract mobility, as well as working on the brain and other tissues throughout the day.”

In other words, taking a GLP-1 can trick your brain into believing that you aren’t that hungry by targeting receptors for naturally occurring hormones that influence your weight and appetite. The drug wasn’t originally developed for weight loss when it hit the market in 2005, but it received approval from the FDA to help people slim down in 2014.

“Initially, it was used for glucose control for diabetes,” says Li Zhaoping, MD, professor of medicine and chief of the division of clinical nutrition at the University of California, Los Angeles. “Weight loss was a side effect, but an additional study was done to look at people without diabetes who needed to lose weight. That got them the approval from the FDA for medical use as an intervention for weight loss too.”

Who Can Take a GLP-1 Medication?

Although GLP-1s are currently all the rage in Hollywood, with A-listers like Sharon Osbourne and Tracy Morgan giving them rave reviews, all of the experts we spoke with agreed that you should never take this medication without close medical supervision. “You have to have a BMI above 27 with one medical-related weight condition, or a BMI greater than 30,” says Zhaoping. “A few weight-related medical conditions might include high blood pressure, cholesterol, diabetes, or sleep apnea.” So, if you’re only looking to drop 5 or 10 pounds, she recommends you hit the gym and eat a healthy diet instead.

What Are the Side Effects of GLP-1 Medication?

Taking a GLP-1 can be a great way to jump-start your weight loss journey, but like all medications, there are some risks associated with this popular appetite suppressant. Potential side effects can include everything from severe nausea to vomiting to diarrhea to abdominal pain. So, although you might see inspiring results from friends and family, you should weigh your options before deciding whether a GLP-1 is right for you. 

How Should You Exercise on a GLP-1 Medication?

Even though your appetite will significantly decrease on a GLP-1, don’t expect to see dramatic changes unless you exercise consistently too. “At Calibrate, we recommend movement, particularly after meals, while also incorporating two or more resistance training sessions per week to help maintain and fortify muscle mass,” says Baier. “Bodies need more energy to maintain muscle than fat. So, in terms of sustaining and losing weight, adding muscle supports the improvement of metabolic health.”

Want more proof? A study published in September 2022 in the Journal of the Endocrine Society reported that 26 obese female participants who didn’t normally work out eventually saw improved glucose tolerance, as well as reduced insulin and visceral fat, after taking a GLP-1 and exercising for 10 weeks. Scientists involved in the study ultimately concluded that combining exercise with GLP-1s may be more effective than taking a GLP-1 alone.

How Does Working Out Impact GLP-1 Medication?

Exercise isn’t just important for maximizing weight loss. Resistance training on a GLP-1 can also help prevent disease and illness later in life.

“Muscles help keep blood sugar balanced by storing glucose as glycogen,” says Baier. “They also work to strengthen bones, which is important for preventing osteoporosis. They increase functional ability, reduce pain related to osteoarthritis, and improve balance and coordination. The muscle you build and the hormones activated through resistance training have beneficial effects on several risk factors for cardiovascular disease, including blood pressure, fasting serum and cholesterol, waist circumference, and body composition.”

Should You Exercise Differently on a GLP-1 Medication?

It’s complicated, according to the experts. Although most people on GLP-1s won’t notice much of an impact on their ability to work out, unfortunately, this isn’t the case for everyone. “Due to GLP-1s’ effect on glucose and insulin, some people find they can’t work out as intensely while taking these medications. It’s usually advisable to start slowly and build your routine gradually while monitoring how you feel,” says Baier.

So be sure to listen to your body if running on the treadmill or lifting heavy weights ever feels like too much. And always consult your physician if you have any questions or concerns. “Competitive athletes and patients with diabetes or other health complications should talk with their doctor about potential modifications to their routines before initiating exercise or continuing their current regimen,” Baier adds.

The Bottom Line

Although GLP-1s are a great way to jump-start your weight loss journey, it’s highly unlikely you’ll see a dramatic difference or sustain your weight loss unless you change your lifestyle too. So don’t forgo the gym just because your doctor calls in a prescription. Instead, gradually incorporate regular exercise into your daily routine or ease back into your current regimen the same way you would after recovering from an injury. 

“Always check with your primary care doctor to evaluate your risks based on your personal medical history,” says Baier. “Start off slowly! Walking and resistance training can be very effective. You do not need to spend hours in the gym. Getting bouts of exercise throughout the day can be very beneficial.”

 

Editorial Sources and Fact-Checking

• Sandsdal RM, Juhl CR, Jensen SBK, et al. Combination of Exercise and GLP-1 Receptor Agonist Treatment Reduces Severity of Metabolic Syndrome, Abdominal Obesity and Inflammation: A Randomized Controlled Trial. Cardiovascular Diabetology. February 25, 2023. 
• Akerstrom T, Stolpe MN, Widmer R, et al. Endurance Training Improves GLP-1 Sensitivity and Glucose Tolerance in Overweight Women. Journal of the Endocrine Society. September 2022.