Article by: Austin Rhoads
Austin is the Co-Founder of Alterra Health and has been a leader in the development of weight loss education programs for patients and medical practitioners since 2018.
Are you looking for simple, efficient, and beginner-friendly exercises for GLP-1 patients? Read on and give these 5 exercises below a try!
An intro to efficient, beginner-friendly exercises for GLP-1 medical weight loss patients.
Incorporating strength training exercises into your fitness routine can enhance the effectiveness of GLP-1 medical weight loss treatment. Building lean muscle mass not only supports metabolism but also improves overall body composition. However, starting a strength training regimen can seem daunting for beginners. Fear not! In this guide, we’ll explore a variety of easy and effective strength training exercises tailored specifically for GLP-1 medical weight loss patients taking prescriptions like Ozempic, Mounjaro, Semaglutide, Wegovy, Zepbound, Tirzepatide, Liraglutide, and Saxenda. These exercises require minimal equipment and are suitable for individuals of all fitness levels, empowering you to take control of your health and fitness journey.
1) Bodyweight squats.
Bodyweight squats are an excellent way to target the muscles of the lower body, including the quadriceps, hamstrings, and glutes. To perform a bodyweight squat, stand with your feet shoulder-width apart, engage your core, and lower your body by bending your knees and pushing your hips back. Keep your chest lifted and your weight in your heels. Pause briefly at the bottom, then push through your heels to return to the starting position. Aim for 2-3 sets of 10-15 repetitions.
2) Push-ups.
Push-ups are a classic strength training exercise that targets the muscles of the chest, shoulders, and arms. Begin in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Lower your body by bending your elbows until your chest nearly touches the ground, then push through your palms to return to the starting position. Modify the exercise by performing push-ups on your knees or against a wall if needed. Aim for 2-3 sets of 8-12 repetitions.
3) Dumbbell rows.
Dumbbell rows are an effective exercise for strengthening the muscles of the back and arms. Start by holding a dumbbell in each hand, palms facing inward, and hinge forward at the hips until your torso is parallel to the ground. Keep your core engaged and your back flat. Pull the dumbbells towards your ribcage, squeezing your shoulder blades together at the top of the movement. Lower the dumbbells back to the starting position with control. Aim for 2-3 sets of 10-12 repetitions per arm.
4) Lunges.
Lunges target the muscles of the lower body, including the quadriceps, hamstrings, and glutes, while also improving balance and stability. Begin by standing tall with your feet hip-width apart. Take a step forward with your right foot and lower your body until both knees are bent at a 90-degree angle. Keep your front knee aligned with your ankle and your back knee hovering just above the ground. Push through your front heel to return to the starting position, then repeat on the other side. Aim for 2-3 sets of 10-12 repetitions per leg.
5) Planks.
Planks are a simple yet effective exercise for strengthening the core muscles, including the abdominals, obliques, and lower back. Begin in a plank position with your forearms on the ground, elbows directly beneath your shoulders, and your body in a straight line from head to heels. Engage your core and hold the position for 30-60 seconds, focusing on maintaining proper form and breathing deeply. To modify the exercise, perform plank variations such as side planks or forearm plank with leg lifts. Aim for 2-3 sets of 30-60 seconds.
Incorporating strength training exercises into your fitness routine can complement GLP-1 medical weight loss treatment and support your overall health and well-being. Start with these easy and effective exercises, gradually increasing the intensity and frequency as you build strength and confidence. Remember to listen to your body, prioritize proper form, and consult with a healthcare professional before beginning any new exercise program, especially if you have any underlying health concerns or medical conditions. With dedication and consistency, you can reap the benefits of strength training and achieve your fitness goals on your journey towards better health and vitality.
Are you having trouble overcoming a weight loss plateau on your GLP-1 medical weight loss journey? Click here to download our free guide with nutrition, exercise, and mindset tips to help you continue making progress!
You can also find tons of expert recommendations in our free Facebook Support Group for GLP-1 patients.
Alterra Health and its parent company Puente Holdings, LLC provide education, coaching, guides, support, and programs for patients. Individual results may vary. This article should not be construed as medical advice. For all clinical questions, please consult your medical provider.