Just started Wegovy or Mounjaro and not sure where to begin with exercise? A GLP-1 workout plan doesn't need to be complicated.
This four-week beginner plan starts with two short sessions a week and builds up to a full routine. That gives your body time to adjust to both the medication and the training. You don't need a gym or any experience, just a bit of floor space and 20 to 30 minutes, three or four times a week.
Each week adds a little more challenge, rather than repeating the same week four times. By week four, you'll already be doing more, and hopefully feeling better for it too.
Session feeling like too much? Repeat the previous week before you move on. Going slower is fine, as long as you keep moving forward.
Why start with a structured plan?
Wegovy and Mounjaro reduce your appetite. That's why people lose weight on them. But eating less doesn't build strength or fitness on its own.
When you eat less, you create a calorie deficit. Without some resistance training, your body uses muscle as well as fat to make up the difference. Research reviews suggest that as much as 40% of the weight lost on GLP-1 medicines can come from lean tissue rather than fat, though this varies a lot from person to person.1
The medication takes care of your appetite. Your training helps decide whether the weight you lose comes from fat or muscle.
That isn't inevitable. What you do alongside the medication makes a difference, and that's exactly what this plan is built to target.
The plan has two pillars. Resistance training protects your muscle. Regular walking or light cardio keeps your overall activity levels up.
Both matter. But if you only have time for one, choose the resistance sessions. Walking alone won't do much to hold on to the muscle you already have.
A structured plan also solves two common problems for beginners: not knowing where to start, and starting too hard, then giving up within a fortnight. Building up gradually, in the order below, is designed to avoid both.
The basics before you start
You don't need any equipment for week one. Resistance bands and a pair of light dumbbells are handy from week two, but your bodyweight is enough to get started.
NHS guidance recommends adults do muscle-strengthening activity that works all the major muscle groups on at least two days a week. That's alongside 150 minutes of moderate activity, such as brisk walking, each week.2 This plan helps you build up to that gradually, rather than all at once.
Haven't exercised in a while, or have an existing health condition? It's worth checking with your GP before you start anything new.
Week 1: Building the habit
Week one is about consistency, not intensity. Aim for:
- Two full-body resistance sessions - on non-consecutive days. Bodyweight squats, wall or incline push-ups, glute bridges and standing rows with a towel or light band, at two sets of 8 to 12 reps per exercise.
- Two 20-minute walks - at a pace where you can still hold a conversation.
A sample first session might look like this:
- 2 sets of 10 bodyweight squats
- 2 sets of 8 to 10 incline push-ups against a wall or worktop
- 2 sets of 10 glute bridges, lying on your back
- 2 sets of 10 standing rows per side, using a towel looped round a door handle or a light resistance band
Rest for 30 to 60 seconds between sets.
End every session with a little left in the tank. It's what makes the next one easier to show up for.
Keep at least one rest day between resistance sessions.
Finding it easy? Resist the urge to add more this week. The goal is to finish the week feeling like you could have done a bit more, not exhausted.
Week 2: Adding resistance
Once the week one moves feel familiar, it's time to add a little load. Swap bodyweight squats for goblet squats with a light dumbbell. Add a resistance band to your rows.
Do not add more weight if your form starts to slip. Good technique comes before a heavier load.
No equipment, or not ready to buy any yet? Household items work too.
Try a rucksack with a few books in it, or filled water bottles, instead of a dumbbell. For rows, change your position with the towel to make the move a bit harder.
Keep the same structure:
- Two full-body resistance sessions - now at two to three sets of 8 to 12 reps
- Two to three walks of 20 to 25 minutes - picking up the pace where it feels comfortable
This is also a good week to add a short warm-up before each session. Two to three minutes of marching on the spot or gentle arm circles is plenty, and it helps reduce your risk of injury as the load goes up.
Week 3: Building consistency
Week three adds a third resistance session and a little core work:
- Three full-body resistance sessions - the same exercises, with a heavier band or dumbbell so the last few reps of each set feel genuinely challenging
- Two to three cardio sessions - walking, cycling or swimming, whichever you enjoy and have access to
- A short core section in one session - planks and bird dogs rather than crunches or lying leg raises, which some people find uncomfortable if they're prone to nausea or reflux on GLP-1 medication
Feeling particularly tired or unwell on a session day? A short walk is a perfectly good swap this week. Consistency across the month matters more than any single session.
Feeling dizzy or light-headed mid-session? Stop, sit down and have some water rather than pushing on.
You've added a lot since week one, so you might be feeling more tired by now. Listen to your body and don't push too hard, too early.
This plan is a guide, not a strict programme you have to follow to the letter. Building a habit you can actually keep up matters more than the exact exercises you tick off.
Week 4: The full routine
By week four, most people are ready for:
- Three resistance sessions - two to three sets of 8 to 12 reps, using the heaviest band or dumbbell that still lets you keep good form
- Two to three cardio sessions - 25 to 30 minutes each
- An optional short burst of higher-intensity work, once a week - for example, five rounds of 30 seconds of faster walking or cycling, each followed by 90 seconds at an easy pace
Keep any high-intensity work short. You're likely eating in a calorie deficit, so very demanding sessions can leave you more tired than they would otherwise. Think of it as a small extra, not a replacement for the steady resistance and walking work you've built up.
By now, you've got a solid routine that's challenging but manageable. Remember, this is the start of a routine you can see yourself keeping up long term. It isn't a quick fix.
Some days, you'll need to dial it back, like injection day or when you've just moved up a dose. Give yourself that space, then pick it back up the next session or the next week.
Week four isn't the finish line. It's the routine you keep, nudging the load up as you get stronger.
Sets, reps and rest: the basics for every session
Throughout the plan, aim for 8 to 12 reps per exercise. Work to the point where the last couple of reps are hard to complete with good form.3
Managing more than 12 reps with good form? That's your cue to move up to a heavier band or weight.
Start with two sets, then move to three as the weeks go on. Gradually increasing your reps, sets or resistance over time is called progressive overload. It's the main reason you'll get stronger over the four weeks.
Leave at least one full rest day between resistance sessions on the same muscle groups. Do not train through sharp or worsening pain. Feeling achy the day after a session is normal, but pain that gets worse during a session is a sign to stop.
Common mistakes to avoid
A few habits tend to trip up people who are new to structured exercise, especially while you're getting used to a new medication:
- Doing too much, too soon - jumping straight to daily sessions or heavy weights raises your risk of injury and burnout. The gradual weekly build-up here is deliberate.
- Skipping the warm-up - a couple of minutes of easy movement before each session, such as marching on the spot, arm circles or a slow walk, gets your joints and muscles ready for load.
- Training through significant pain - mild soreness a day or two after a session is normal. Sharp pain, joint pain or pain that gets worse during an exercise isn't, and it's a reason to stop and reassess.
- Ignoring how you feel on the day - if nausea or fatigue is particularly bad, swapping a resistance session for a short walk, or resting completely, is a better choice than pushing through.
Building in flexibility for injection-day fatigue
Nausea and tiredness are common in the first few weeks after starting Wegovy or Mounjaro, or after moving up a dose. Many people find some days harder to train on than others.4
That's why this plan is flexible. If injection day or the day after doesn't suit resistance training, swap it for a short walk. Or simply move the session to another day that week.
Plan your tougher sessions for the days you usually feel best, and keep injection days light.
Tracking progress beyond the scale
The scale can't tell fat loss from muscle loss, so it's worth tracking your progress in other ways too. How your clothes fit, how many reps you can do with good form and your energy levels day to day are all useful markers.
Many people notice they're getting stronger before they see much change in the mirror. That's especially true in the first few weeks of a new routine.
An easy way to track it is to jot down on your phone, after each resistance session, which exercises felt easier than last week and how many reps you managed. Over four weeks, that quick record often tells a more encouraging story than the scale. It helps most in weeks when your weight loss slows or stalls for a few days.
When to seek medical advice
Speak to your GP or prescriber if:
- You experience persistent dizziness, fainting or an inability to keep fluids down
- Muscle pain is severe, doesn't improve with rest, or is accompanied by swelling
- You feel too fatigued to complete everyday activities, not just workouts
Frequently asked questions
How many days a week should I exercise on GLP-1 medication?
This plan builds up to three resistance sessions and two to three cardio sessions a week by week four, in line with NHS guidance to do muscle-strengthening activity on at least two days a week alongside 150 minutes of moderate activity. Starting at two sessions in week one and adding gradually is safer and more sustainable than jumping straight to a full week's routine.
Will exercise stop me losing weight on Wegovy or Mounjaro?
No. Resistance training doesn't work against the weight loss from Wegovy or Mounjaro - it changes what kind of weight you lose. Without it, a meaningful share of the weight lost tends to come from muscle rather than fat. Adding strength training helps shift that balance towards fat loss while preserving muscle.
What if I miss a week of the plan?
Simply pick up from where you left off rather than skipping ahead. If you missed week two, repeat week two before moving to week three. The plan is designed around gradual progression, so jumping straight to a later week's load without the earlier build-up increases the risk of injury.
Do I need a gym membership to follow this plan?
No. Every session in this plan can be done at home using bodyweight, a resistance band and a pair of light dumbbells. None of the exercises require gym equipment, though you're welcome to adapt the plan to gym machines if you prefer.
How much weight should I use for resistance exercises?
Choose a weight or band strength where the last two or three reps of a set of 8 to 12 feel genuinely difficult to complete with good form. If you can easily do more than 12 reps, increase the resistance slightly. If you can't complete 8 with good form, reduce it.
Can I do this plan if I've never exercised before?
Yes, it's designed for complete beginners. Week one uses bodyweight-only exercises at a low volume, with resistance and frequency added gradually over the following three weeks. If you have an existing health condition or haven't exercised in some time, check with your GP before starting.
References
- Prado CM, et al. Changes in lean body mass with glucagon-like peptide-1-based therapies and mitigation strategies. Diabetes, Obesity and Metabolism. 2024. pubmed.ncbi.nlm.nih.gov/38937282
- NHS. Physical activity guidelines for adults aged 19 to 64. NHS; 2024. nhs.uk
- NHS. How to improve your strength and flexibility. NHS; 2024. nhs.uk
- Drugs.com. Wegovy Side Effects. Drugs.com; 2026. drugs.com
This article is intended for informational purposes only and does not replace professional medical advice. Always read the patient information leaflet supplied with your medication and speak to a healthcare professional if you have specific concerns.