Do You Need to Exercise While Taking GLP-1s for Weight Loss?
- Nicholas DiBella
- Published: January 4, 2024
- Updated: April 24, 2025
- Fact-checked by Dr. Desiree Granados
GLP-1 agonist medications are widely known as aids for weight loss. However, many people wonder if you still need to diet and exercise while taking them. In this blog post, we’ll explain the relationship between GLP-1s and exercise, providing you with the information you need to make an informed decision about your health.
Do You Have to Exercise on GLP-1s?
While it’s not a strict requirement, engaging in regular physical activity can help boost the weight loss effects of GLP-1s like semaglutide. Exercise, along with a balanced diet, works in tandem with the medication to enhance insulin sensitivity and promote weight loss.
A 2021 study found that combining exercise with GLP-1 medication led to greater healthy weight loss than using either approach on its own.
But you don’t necessarily need to join a gym or perform strenuous workouts to keep up with your exercise while on GLP-1s. However, consistency is key. Even walking for 30 minutes a day, riding a stationary bike, or performing light calisthenics can make a significant difference. It’s a good idea to choose activities that you enjoy and can sustain long-term. These may include swimming, cycling, or even dancing. Every form of exercise counts while on GLP1-s.
What Happens if You Don’t Exercise While On GLP-1s?
If you’re using a GLP-1 for weight loss and choose not to incorporate exercise into your routine, you may still see some weight loss results. However, the rate of weight loss will likely be slower and less consistent compared to those who combine the medication with regular physical activity.
Additionally, a lack of exercise could potentially decrease the improvement of your cardiovascular health, which is often a concern for patients who are prescribed GLP-1s. It’s not possible to maximize your results without exercise.
How Does Exercise Help with Weight Loss?
Exercise facilitates weight loss by creating a caloric deficit. When you engage in physical activity, your body burns calories for energy. The more intense the activity, the more calories you burn, and the easier it is to generate the calorie deficit required for weight loss.
Moreover, consistent exercise supports muscle growth. Muscle tissue burns more calories at rest than fat tissue, so increasing your muscle mass can boost your resting metabolic rate (the number of calories your body burns throughout the day). Regular exercise also helps boost your mood, which can help you stick to your diet and exercise regimen.
What Are the Best Exercises for People on GLP-1s?
People taking GLP1-s can engage in a variety of exercises to lose weight. Walking is a low-intensity exercise that can be easily incorporated into your daily routine. It’s a particularly suitable option for those just beginning their fitness journeys and those with limited mobility.
Weightlifting is another effective form of exercise for GLP-1 users. Lifting builds muscle, which can help your body burn more calories even while at rest. In addition, yoga can improve flexibility and alleviate stress.
Doctors recommend engaging in aerobic exercises like walking or cycling three times per week, plus strength training activities like weightlifting or bodyweight exercises at least twice a week.
The best exercise routine for you will depend on factors such as your age, weight, gender, and more, but your doctor and/or a personal trainer can help you develop one.
What Should You Not Do When Taking GLP-1s?
When taking a GLP-1 medication, it’s recommended to avoid overly strenuous exercises that can lead to low blood sugar (hypoglycemia), such as intense cardio or heavy weight lifting, especially without proper nutritional support.
The best diet while taking GLP-1s involves fruits, vegetables, lean proteins, and whole grains. You’ll want to avoid consuming excessive carbohydrates, particularly processed and sugary foods, as they can spike your blood sugar levels. Drinking alcohol should also be minimized as it can increase your risk of pancreatitis.
Why Join the Sanctuary’s Medical Weight Loss Program?
Joining the Sanctuary Wellness Institute’s medical weight loss program can be a transformative step towards healthier living.
One of the best reasons to join the Sanctuary’s medical weight loss program when starting is the comprehensive care and guidance provided. Our program’s doctors provide continuous monitoring and support throughout your weight loss journey to ensure your experience with GLP-1 medications is both safe and successful. We also offer online wellness coaching and personal trainers to give you a holistic approach in your weight loss journey.
We take pride in empowering our patients and delivering results, and we’re ready to help you embark on your weight loss journey.
How we reviewed this article:
- Julie R. Lundgren, MD, et al. (2021). The New England Journal of Medicine. “Healthy Weight Loss Maintenance with Exercise, Liraglutide, or Both Combined.”
https://www.nejm.org/doi/10.1056/NEJMoa2028198
Current Version
April 24, 2025
Written By
Nicholas DiBella
First Published
January 4, 2024
Written By
Jake Peter
Fact-checked By
Dr. Desiree Granados
Editorial Process
Our Editorial Process
Other Posts About Weight Loss
Nicholas DiBella received his psychology degree from West Chester University of Pennsylvania and has been writing content for the Sanctuary Wellness Institute since 2023. He is passionate about all things cannabis.
