Training Plans
Exercise — especially resistance training — is crucial on GLP-1 medications. Here's a free starter plan to get you moving, with full phased programmes available in the complete guide.
Just Starting (Weeks 1-8)
Build the habit, listen to your body
The first few weeks are about adjusting to the medication. Energy may fluctuate and nausea can be a factor. Focus on gentle, consistent movement.
| Day | Activity | Notes |
|---|---|---|
| Monday | 30-min walk | Steady pace. Outdoors if possible for fresh air (helps with nausea). |
| Tuesday | Bodyweight strength (20 min) | Squats, push-ups (wall or floor), lunges, planks. 2 sets of 10-12 reps. |
| Wednesday | Rest or gentle yoga | Light stretching or a beginner yoga flow. Focus on how you feel. |
| Thursday | 30-min walk | Same as Monday. Consistency matters more than intensity right now. |
| Friday | Bodyweight strength (20 min) | Same routine as Tuesday. Track if you can do more reps over time. |
| Saturday | Active recovery | Light walk, swimming, cycling — whatever feels good. 20-30 mins. |
| Sunday | Rest | Full rest day. Hydrate well, especially if your injection day is Monday. |
Key tips for this phase
- ✓Don't train on an empty stomach — have a light snack 30-60 mins before
- ✓Stay hydrated — GLP-1 medications can increase dehydration risk
- ✓If nausea hits during exercise, stop and rest. Try again later or the next day
- ✓Track your walks and sessions — seeing progress keeps you motivated
Full training programme
The complete programme covers every phase of your GLP-1 journey with detailed weekly plans, exercise guides, and progression tracking.
Active Phase (Weeks 8-24+)
Build strength, protect muscle
Resistance training to preserve muscle mass during weight loss. 3 strength sessions + 2 cardio per week with progressive overload.
Tapering Off (Transition Phase)
Maintain habits for the long term
Maintain fitness as you come off medication. HIIT, strength, and strategies to keep your metabolism high as appetite returns.
Long-Term Maintenance
Your post-medication fitness life
A sustainable, flexible programme for when you're done with medication. Built around the habits that keep weight off for good.
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Unlock all 4 training phases
- ✓ Full 24-week phased programme (starter to maintenance)
- ✓ Detailed exercise guides with form tips
- ✓ Home and gym versions of every workout
- ✓ Progressive overload tracking sheets
- ✓ Printable PDF workout cards
Safety note
These are general fitness suggestions, not personalised exercise prescriptions. If you have any health conditions, injuries, or concerns, consult your doctor or a qualified fitness professional before starting a new exercise programme. Stop exercising and seek medical advice if you experience chest pain, dizziness, or unusual symptoms.