If you're taking Wegovy or Mounjaro, strength training deserves just as much attention as cardio, arguably more. Resistance training is the priority pillar for protecting muscle while the weight comes off, as covered in our complete guide to exercising on Wegovy or Mounjaro and our guide to muscle loss on GLP-1 medications. If you're after cardio instead, see our best cardio exercises for GLP-1 weight loss.
This list covers ten strength exercises for the whole body: compound lower and upper body moves, core-friendly options that avoid lying flat, and a mobility and balance pick to round things out. Each entry includes a simple way to modify it if you're just starting out.
1. Squats
Squats work the legs and glutes, some of the largest muscle groups in the body, which makes them one of the most efficient strength exercises you can do. Bodyweight squats are enough to start with, and the NHS recommends building up to the point where the last couple of repetitions feel genuinely hard before you rest.1
If a full squat feels too much on your knees or balance, try a chair squat instead: lower yourself towards a chair or sofa seat and stand back up without fully sitting down. This gives you the same muscle-building benefit with more support and control, and it's a sensible place to start if you haven't done any strength training before.
2. Glute bridges
Glute bridges strengthen the muscles a deadlift would normally target, without needing weights or advanced technique. Lying on your back with your knees bent and feet flat on the floor, lift your hips towards the ceiling, squeeze your glutes at the top, then lower slowly.
This move works the hips, glutes and lower back, areas that support everyday movements like standing up from a chair or climbing stairs. Because your knees stay bent rather than your body lying fully flat, most people find it more comfortable than floor-based crunches if nausea is an issue in the early weeks of treatment. Aim for 10 to 15 repetitions, resting as needed between sets.
3. Push-ups (or wall press-ups)
Push-ups (also called press-ups) work the chest, shoulders and arms in one movement, and they scale easily to your current fitness level. A wall press-up (hands on the wall at chest height) is a genuine starting point, not a compromise, and you can progress to an incline surface and then the floor as you get stronger.2
Keep your body in a straight line from head to heels throughout, rather than letting your hips sag or your bottom lift, and aim for a controlled pace rather than rushing the repetitions. Three sets of 5 to 10 is a reasonable starting target, whichever version you're doing.
4. Resistance band rows
Rows work the muscles of the upper back, which get far less attention than the chest and arms but matter just as much for posture and everyday strength. A resistance band anchored to a door or another sturdy fixture is enough: pull the band towards your ribs, squeezing your shoulder blades together, then release with control.
Resistance bands are inexpensive, portable and offer a genuine strength training stimulus, not just a token stretch, when used with enough tension.1 They're a practical option if you don't have access to a gym or free weights at home, and a set of two or three resistance levels is enough to progress for months.
5. Bird dog
On all fours, extend one arm forward and the opposite leg back, hold briefly, then return to the start and switch sides. Bird dog strengthens the core and lower back while also challenging balance and coordination, without any pressure on your stomach.
This makes it a useful alternative to floor-based crunches or sit-ups if lying flat on your back feels uncomfortable, a common experience in the early weeks on Wegovy or Mounjaro while your digestion adjusts and gastrointestinal side effects such as nausea are more common.3 Move slowly and keep your hips level throughout, aiming for 8 to 10 repetitions on each side.
6. Modified plank
A plank builds core strength by holding a position rather than repeating a movement, which makes it a good option if lying flat and doing crunching motions feels uncomfortable. Starting on your forearms and knees, rather than your toes, is a genuine beginner version, not a lesser one.
Aim to hold a straight line from your head to your knees (or heels, in the full version), breathing steadily throughout rather than holding your breath. Start with 10 to 20-second holds and build up gradually as it feels manageable, adding a few seconds each week.
7. Yoga or tai chi
Yoga and tai chi both combine gentle movement with balance and flexibility work, and either is a valuable addition alongside the strength and cardio exercises above. Flexibility exercises like these help maintain the range of movement in your joints, which matters more as your body changes shape during weight loss.1
Tai chi has a particularly strong reputation for improving balance and reducing the risk of falls, making it worth considering regardless of age, while yoga offers more variety in intensity depending on the style you choose, from gentle restorative classes to more demanding flows. Either is a low-pressure way to add a rest-day activity that still counts as movement, and many leisure centres run beginner-friendly classes if you'd rather not start at home alone.
8. Lunges
Lunges work one leg at a time, which helps iron out any strength differences between your left and right side that squats alone might not address. Step forward with one leg, lower your back knee towards the floor, then push back up to standing before switching sides.
If balance is a concern, keep a hand on a wall or the back of a chair for support, or use a shorter step until you feel steadier. Aim for 8 to 12 repetitions on each leg, building up to two or three sets as it starts to feel manageable.1
9. Farmer's carry
Carrying a weight in each hand and walking a short distance sounds simple, but it works your grip, core and shoulders all at once, and it mirrors a genuinely useful everyday movement. The NHS specifically lists carrying heavy shopping as an example of a muscle-strengthening activity, so this is one exercise that doubles as real life.2
Two full water bottles or a couple of shopping bags are enough to start with. Keep your shoulders back and your core braced as you walk, rather than leaning to one side, and stop before your grip or posture starts to give way.
10. Overhead press
Pressing a weight overhead, whether that's a resistance band, a light dumbbell or a pair of tinned goods, builds strength through the shoulders and arms in a way the pushing and pulling moves above don't fully cover. Standing with your feet hip-width apart, press the weight straight up above your head, then lower it back to shoulder height with control.
Start light and focus on a full range of motion rather than the amount you're lifting. As with the other strength moves on this list, working to the point where the last couple of repetitions feel genuinely hard is what makes it count.1
Frequently Asked Questions
Why is strength training important on Wegovy or Mounjaro?
Weight loss on GLP-1 medications can include a loss of muscle as well as fat. Regular strength training helps protect muscle mass while you are in a calorie deficit, which is why it is considered the priority form of exercise during treatment.
Do I need weights to do strength training at home?
No. Bodyweight moves like squats, push-ups, glute bridges and planks all build strength without equipment, and a resistance band is a low-cost way to add more variety if you want it.
How often should I do strength exercises each week?
General guidance recommends muscle-strengthening activity on at least two days a week, working all the major muscle groups. Spacing sessions out with a rest day in between gives your muscles time to recover.
Which of these exercises are more comfortable if I am feeling nauseous?
Moves like the bird dog and modified plank avoid lying fully flat on your back, which some people find more comfortable than floor-based crunches during periods of nausea. If discomfort continues, speak to your GP or pharmacist.
How do I know if I am using enough resistance or effort?
A good guide is working to the point where the last couple of repetitions feel genuinely hard to complete. If an exercise still feels easy after 12 to 15 repetitions, it is usually a sign you can increase the challenge slightly.
Can beginners do these exercises safely?
Yes. Each exercise on this list has a simpler starting version, such as a wall press-up instead of a full push-up or a chair squat instead of a full squat. Starting with the easier version and building up gradually is a sensible approach for anyone new to strength training.
References
- NHS. How to improve your strength and flexibility. nhs.uk
- NHS. Strength exercises. nhs.uk
- Novo Nordisk Limited. Wegovy 2.4 mg, FlexTouch solution for injection. Summary of Product Characteristics. medicines.org.uk (emc)
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.