GLP-1 medications have revolutionized health for many by offering a powerful tool to manage type 2 diabetes, curb appetite, and foster weight loss. But to truly harness the potential of GLP-1 medication for optimal health, it’s crucial to embrace a lifestyle that 

includes exercise—an empowering choice that puts you in control of your well-being. We’ve picked five exercises that complement the GLP-1 weight-loss journey. 

GLP-1 Medication and Muscle Loss 

GLP-1 medications are highly effective in promoting weight loss, often leading to rapid results. By triggering your pancreas to release insulin, lowering the amount of glucose (sugar) in your blood, and slowing stomach emptying to digest food more slowly, GLP-1 promotes satiety by affecting areas of your brain that process sensations of hunger and fullness. The effect? Quick and efficient weight loss. 

However, weight loss typically involves a combination of both fat and muscle loss. We really need our muscle mass as we age for many reasons: muscle strength plays a crucial role in maintaining physical independence, reducing the risk of falls, and supporting bone density, which is strengthened through regular movement. 

However, incorporating exercise into your routine can help mitigate this. Strength training exercises can build and maintain muscle mass, promote overall health and fitness, and even reduce the risk of heart disease. One study examined 129 obese adults who combined exercise with GLP-1 medication. The research showed that this combination effectively reduced metabolic syndrome severity, decreased abdominal fat, and lowered inflammation levels. 

Getting Started 

But first, if you have underlying health conditions or haven’t been active for some time, it’s always important to check with your healthcare provider before starting a new workout regime. 

Secondly, make sure your body is adequately nourished. Eating less when on a GLP-1 medication can easily lead to fewer nutrients. To help prevent deficiencies, a daily nutritional supplement can help ensure the body gets the essential nutrients and vitamins for optimal health. The Replenza Daily Nutritional Supplement does just that in one scoop, providing 22 essential vitamins and minerals, enzymes, and probiotics to assist with gut health, as well as a B Complex and Ashwagandha to aid cellular energy and stress—all with BioPerine® for extra nutrient absorption power.

Lastly, choosing workouts that are gentle on the joints is key. Rest assured: These exercises are safe and effective, providing a secure path to your fitness goals. 

So, let’s get going! 

5 Great Workouts For GLP-1 Medication Users 

1. Walking 

Walking tops the list for many reasons. It’s free, easily accessible right outside your door, can adjust to your fitness level, and you can progress at your own pace. It’s even more enjoyable with friends or while listening to your favorite podcast. Plus, the benefits go beyond physical fitness—walking is proven to reduce stress and boost your mood! 

Begin here: Find a walking partner. You are much more likely to stick to your workout routine if you make a plan with someone - like lunchtime strolls with a coworker or after-dinner walks with your spouse. Don’t worry about pace or distance to start; just commit to a walk around the block, and the benefits and mood-boosting effects will surely hook you. 

2. Elliptical Machine 

The elliptical machine is low-impact but packs a lot of power. It burns calories and strengthens muscles, and the smooth, continuous motion also makes it gentle on joints. It’s a full-body workout - hitting the upper and lower body, including glutes, quads, hamstrings, and calves. Start with a 5-minute warm-up, then adjust as you go, varying the incline, resistance, and speed as you get stronger and more cardio-fit. This makes it easy to track your improvement day after day, which is motivating! 

Begin here: The great thing about an elliptical is that you are stationary, so you can watch TV while you work out - if you dread the gym, how about making a deal with yourself: you get to watch one Friends episode on the elliptical, and then you are done for the day! Or find a series you like and only let yourself indulge while on the machine. It may become the highlight of your day. If watching something doesn’t work for you, consider instead an audiobook or a favorite podcast. Time will fly! 

Refuel after your workout with Replenza’s physician-formulated Daily Replenisher. It is made for GLP-1 medication users and supports muscle recovery, digestion, and skin elasticity and provides essential electrolytes. It's a vital boost for your fitness journey! 

3. Kettlebell Workout with Light Weights

If the idea of pumping iron at the gym seems utterly foreign to you, but you’d like to find a way to build muscle with weights at home, a kettlebell workout may be just what you are looking for. It is a highly efficient full-body workout that can be adapted for various fitness levels. Kettlebell movements are called functional movements, which mimic everyday activities and improve overall movement patterns and coordination. You just need one kettlebell that can be purchased at Amazon or any sporting goods store. (You can work up to heavier kettlebells as you progress.) You don’t need much space - it’s the perfect at-home strength training workout. 

Begin here: Kettlebells can target several muscle groups at once - quickly increasing the heart rate and engaging multiple muscle groups. You don’t have to work out for a long period of time to start seeing big results! Correct form is very important so that you don’t risk injury. A good place to start: YouTube a beginner workout with an explanation for proper form. Try this one here from Work Out with Roxanne, and start with a light kettlebell until you have proper form down. 

4. Water Aerobics 

This is a fun way to get in the workout groove. Plus, water aerobics avoids joint stress while strengthening muscles and providing cardiovascular fitness - water's buoyancy significantly reduces pressure on weight-bearing joints. Workout moves involve many things you would do on “dry land,” like walking, jogging, and jumping jacks, but they are easier on the body because the water acts as a cushion and provides support and stability. 

Begin here: These classes are offered in more places than you think! While you can do some simple moves in your own pool, group classes are generally held inside or in a heated pool for maximum comfort. And it’s fun to do this kind of workout in a group setting. You are guaranteed to smile! Start by checking out your local YMCA here: https://www.ymca.org/find-your-y. 

5. Cycling 

There are many options for cycling—hop on a bike and find a local path, try an indoor bike class, or ride a stationary bike at the gym. Whatever you decide, cycling is easy on joints, great for building leg muscles and strengthening your core and heart health. If your town has accessible bike paths, try biking outside. It’s fun and makes you feel like a kid again! 

Begin here: If you want to bike outside but need some extra encouragement, look for a beginning biking group on your local Facebook page, meetup.com, or a local blog. Want to try a spin class? Most gyms or studios offer a free first class. Go at your own pace, and rely on the instructor for guidance on proper form.

For an effective GLP-1 journey, incorporate exercise for heart health, muscle building, and more. Remember to hydrate, take it slow, and ensure your body is nourished with the nutritional support it needs with Replenza. Try the Replenza Bundle featuring The Daily Replenisher and the Replenza Daily Nutritional Supplement for optimal support and value!