Strength Training on GLP-1 Medications: What You Need to Know

If you're using GLP-1 medications like Ozempic, Wegovy, or Mounjaro for weight loss or diabetes management, strength training is one of the best things you can do for your health. But these medications can affect how your body responds to exercise, so it’s important to approach your workouts with intention.

Here are three key considerations for strength training while on GLP-1s:

1. Prioritize Protein Intake

GLP-1 medications often suppress appetite, which can make it harder to get enough protein. Protein is crucial for preserving muscle mass during weight loss. Try easy-to-digest, protein-rich snacks like smoothies, yogurt, or eggs, and aim to eat shortly after workouts.

2. Focus on Strength Over Cardio

Cardio has its place, but strength training is essential for maintaining muscle and bone density—especially when weight loss is happening quickly. You don’t need long sessions: even 2–3 short strength workouts per week can make a big difference.

3. Stay Hydrated and Watch for Fatigue

GLP-1 medications can affect hydration, digestion, and blood sugar levels. If you feel dizzy or lightheaded during exercise, it might be due to low energy or hydration. Drink plenty of water, eat something small before training, and listen to your body.

Exercising with Ozempic or any GLP-1 medication can be safe and empowering—especially when you focus on strength and recovery. Take care of your body, fuel it well, and celebrate every step forward.