The best exercises to do on a GLP-1 are usually compound strength moves paired with walking—not endless cardio or max-effort intervals. This list is educational. Scale every set to your energy, stop if something feels unsafe, and ask your clinician about personal limits.
Lower body
- Squat pattern — Goblet squat or leg press. Brace lightly, sit between the hips, stand tall. Home: chair squat to a box.
- Hinge — Romanian deadlift with dumbbells or kettlebell. Soft knees, hips back, flat back. Home: hip hinge with backpack.
- Lunge / split squat — Reverse lunge or supported split squat. Short range if balance is shaky.
Upper body push and pull
- Press — Dumbbell floor or bench press; landmine or machine press if shoulders prefer it. Home: push-up on a counter.
- Row — One-arm dumbbell row or seated cable row. Home: backpack row or band row.
- Pulldown / band pull-apart — Lat pulldown or assisted pull-up; band pull-aparts for upper-back volume.
Core and carries
- Dead bug — Slow opposite arm/leg reach without arching the low back.
- Side plank — Knees down if needed; breathe steadily.
- Farmer carry — Walk with two weights at your sides. Short, tall posture beats heavy and sloppy.
Anti-rotation and bracing beat endless crunches—especially when energy is low.
How to progress without burnout
Keep the same lifts for weeks. Add a clean rep, then a small load increase, before adding another training day. Skip “HIIT-first” advice until strength and sleep feel steady. On quiet days, cut volume in half and keep the pattern.
Crew check-ins for consistency
Lists fail when they live alone in a notes app. Log the session in OpenStage, share the routine you’re willing to show, and check in with a small crew so “I walked” and “I hit Day A” both count.
FAQ
Can I still lift weights on a GLP-1?
Many people can, with clinician guidance and sensible loads. Choose moves you can control, leave reps in reserve, and stop if form breaks or you feel unsafe.
Is walking enough on a GLP-1?
Walking is an excellent base. Strength 2–3× weekly better covers muscle and function for most people rebuilding a routine. If walking is all you have today, keep it—and add one lift day when ready.
Want the weekly template? Use the GLP-1 strength training program, then share it with your crew.
Educational list only. No disease treatment claims or outcome guarantees. Your clinician owns medication and medical clearance. Last updated Nov 15, 2026.