A practical default for many people on a GLP-1 is strength training 2–3 days per week plus walking. This program is a keepable template you can log and share—not medical advice. Your clinician owns dosing and personal clearance.
Who this GLP-1 strength training program is for
- US adults already on a clinician-prescribed GLP-1
- People who want muscle, strength, or simple consistency
- Gym or home trainees open to app check-ins
It’s not for people seeking prescriptions, peptides, labs, or urgent medical issues. Those stay with a clinician.
Weekly strength template (2–3 days)
| Day | Session | Sets × reps |
|---|---|---|
| A · Lower | Squat pattern, hinge, optional lunge, dead bug | 2–3 × 6–10 (core 2 × 8–12/side) |
| B · Push / pull | Press, row, pulldown or band work, farmer carry | 2–3 × 6–10 (carry 2 × 20–40m) |
| C · Optional light | Full-body: squat, hinge, push, pull — easier loads | 2 × 8–12 |
Train around RPE 6–8 (leave 2–4 reps in reserve). Rest 1–2 minutes between hard sets. Swap machines or bands as needed. Movement names and home options live in the best exercises list.
Cardio and recovery between lifts
Walk most non-lift days at conversational pace. Keep at least one easier day. On dose-change weeks, cut volume or skip Day C—don’t invent medical timing rules here.
How to progress for 90 days without burnout
- Own the form for two weeks.
- Add a set where recovery is good.
- Add a small load when all sets look clean.
- Only then add a third lift day.
Deload when sleep tanks, sessions feel heavy for a week, or life spikes. A shared start date with a crew makes the 90-day arc feel real without turning every week into a test.
How the OpenStage crew fits
OpenStage is where you log the template, share the routine you’re comfortable showing, and check in with a small group. The optional Support Crew (up to 12 people, shared start) is a path when enrollment opens—it is not open for paid signup yet. Download the app now; explore the crew path without assuming a reserved seat.
What we don’t do
No medication, prescribing, labs, peptides, or outcome guarantees. See the landing FAQ for product boundaries.
FAQ
What type of exercise is best for a GLP-1?
Strength 2–3× weekly plus walking is a practical default for many people. Scale to energy, prefer controlled compounds, and confirm personal limits with your clinician.
Can I build muscle on a GLP-1?
Some people maintain or improve strength with consistent training and enough protein. Results vary; OpenStage doesn’t promise muscle gain or weight outcomes.
Put this program in OpenStage and keep it with a crew—not another abandoned spreadsheet.
Educational program template. Not medical advice. No outcome guarantees. Last updated Nov 15, 2026.