If you've started Wegovy or Mounjaro and you're wondering where to begin with exercise, a GLP-1 workout plan doesn't need to be complicated. This four week beginner plan builds gradually from two short sessions a week to a full routine, giving your body time to adjust to both the medication and the training itself. You don't need a gym membership or any prior experience, just a bit of floor space and 20 to 30 minutes, three or four times a week.
The plan below follows a progression path rather than repeating the same week four times. Each week adds a small amount of challenge, so by week four, you'll already be doing more and hopefully better in yourself too. If a session feels too much at any point, don't feel like you need to keep pushing every single week. You can repeat the previous week before moving on, but make sure to keep the progression going.
Why start with a structured plan?
Wegovy and Mounjaro reduce appetite, which is why people lose weight on them, but appetite suppression on its own doesn't build strength or fitness. Eating less creates a calorie deficit, and without some form of resistance training, your body will draw energy from muscle as well as fat to make up that deficit. 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 great deal between individuals.1
This isn't inevitable. It's a rate of loss that responds to what you do alongside the medication, and that's exactly what this plan is designed to influence. It's built on two pillars: resistance training to protect muscle, and regular walking or light cardio to support your overall activity levels. Both matter, but if you only have time for one, prioritise the resistance sessions, since walking alone won't do much to preserve the muscle you already have.
A structured plan also solves a common problem for people new to exercise - not knowing where to start, or starting too hard and giving up within a fortnight. Building gradually, in the order set out below, is deliberately 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 useful additions from week two onwards, but bodyweight alone 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, alongside 150 minutes of moderate activity such as brisk walking.2 This plan is designed to help you build up to that gradually rather than all at once.
If you haven't exercised in some time, or you have an existing health condition, it's worth checking with your GP before starting anything new.
Week 1: Building the habit
The first week is about consistency, not intensity. Aim for:
- Two full-body resistance sessions (non-consecutive days): bodyweight squats, wall or incline push-ups, glute bridges and standing rows using a towel or light band. Two sets of 8 to 12 repetitions per exercise.
- Two 20-minute walks at a pace where you can still hold a conversation.
A sample first session might look like: 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, and 2 sets of 10 standing rows per side using a towel looped around a door handle or a light resistance band. Rest for 30 to 60 seconds between sets.
Keep at least one rest day between resistance sessions. If you're finding the exercises straightforward, resist the urge to add more this week. The goal is to finish the week feeling like you could have done a little more, not exhausted.
Week 2: Adding resistance
Once the movements from week one feel familiar, it's time to add light load. Swap bodyweight squats for goblet squats with a light dumbbell, and add a resistance band to your rows. If you don't have access to equipment, or would rather not commit to buying them just yet, you can use household items like a rucksack with books in it or water bottles instead a dumbbell. For the rows, you can experiment with your positioning while using the towel to make the movement slightly harder.
Keep the same structure:
- Two full-body resistance sessions, now at two to three sets of 8 to 12 reps
- Two to three 20 to 25-minute walks, gradually increasing pace where comfortable
This is also a good week to introduce a short warm-up (2 to 3 minutes of marching on the spot or gentle arm circles) before each session, which helps reduce the risk of injury as the load increases.
Week 3: Building consistency
Week three adds a third resistance session and a light core element:
- Three full-body resistance sessions: the same core exercises, progressing to a heavier band or dumbbell where the last few reps of each set feel genuinely challenging
- Two to three cardio sessions: walking, cycling or swimming, whichever you have access to and enjoy
- A short core section added to one session: planks and bird dogs rather than crunches or lying leg raises, which can be uncomfortable if you're prone to nausea or reflux on GLP-1 medication
If a session lands on a day when you feel particularly tired or unwell, a short walk is a perfectly good substitute for a resistance session this week. Consistency across the month matters more than any single session.
You've already added a significant amount of activity on from week 1, so you may be feeling more tired at this point. Remember to listen to your body and to not push too hard, too early. This plan serves as a guide, not a strict program you have to follow down to the letter, and building that consistent and manageable habit is more important than the exact exercises you accomplished.
Week 4: The full routine
By week four, most people are ready for:
- Three resistance sessions, at two to three sets of 8 to 12 reps, using the heaviest band or dumbbell that still allows good form
- Two to three cardio sessions of 25 to 30 minutes
- An optional short burst of higher-intensity work once a week, such as five rounds of 30 seconds faster walking or cycling followed by 90 seconds at an easy pace
Keep any high-intensity work brief. Because you're likely eating in a calorie deficit, very demanding sessions can leave you more fatigued than they would outside of treatment, so this is a small addition rather than a replacement for the steady resistance and walking work you've built up.
By this point, you have a solid routine that's challenging, but still manageable. Remember: this is designed to be the start of a routine that you see yourself following for the long-term, not a quick fix. If there's days where you feel like you need to dial it back (injection day or starting a higher dose), give yourself the space to do so and keep going in the next session or week.
Sets, reps and rest: the basics for every session
Throughout the plan, aim for 8 to 12 repetitions per exercise, working to the point where the last couple of reps feel difficult to complete with good form.3 Two sets is a solid starting point, moving to three sets as you progress through the weeks. This gradual increase in reps, sets or resistance over time is known as progressive overload, and it's the main driver of the strength gains you'll notice over the four weeks.
Leave at least one full rest day between resistance sessions on the same muscle groups, and don't train through sharp or worsening pain. General muscle fatigue the day after a session is normal. 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, particularly while adjusting to a new medication at the same time:
- Doing too much, too soon. Jumping straight to daily sessions or heavy weights increases the risk of injury and burnout. The gradual weekly progression here is intentional.
- Skipping the warm-up. A couple of minutes of easy movement, marching on the spot, arm circles or a slow walk, before each session helps prepare your joints and muscles for load.
- Training through significant pain. Mild muscle soreness a day or two after a session is normal. Sharp pain, joint pain, or pain that worsens during the exercise itself is not, and is a reason to stop and reassess.
- Ignoring how you feel on a given day. If nausea or fatigue is particularly bad, swapping a resistance session for a short walk, or resting entirely, is a better choice than pushing through.
Building in flexibility for injection-day fatigue
Nausea and fatigue are common in the first few weeks after starting or increasing a dose of Wegovy or Mounjaro, and many people find certain days harder to train on than others.4 This plan is deliberately 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.
Tracking progress beyond the scale
The scale doesn't distinguish between fat loss and muscle loss, so it's worth tracking progress in other ways too. How your clothes fit, how many reps you can complete with good form, and your energy levels day to day are all useful markers. Many people notice strength improvements before they notice much change in the mirror, particularly in the first few weeks of a new routine.
A simple way to do this is to make a note on your phone or jot down, after each resistance session, which exercises felt easier than the week before and how many reps you managed. Over four weeks, that short record often tells a more encouraging story than the scale alone, especially in weeks where weight loss slows or plateaus 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.