Exercise Progression Plan

Exercise during GLP-1 therapy is essential for preserving muscle mass, but you need to start slow. Reduced calorie intake and medication side effects mean your energy levels, especially in weeks 1-4, will be lower than normal. This 12-week plan accounts for that reality. Weeks 1-4 (Foundation): 20-minute walks 4x per week, 2 bodyweight strength sessions (squats, push-ups, rows), 10-minute stretching daily. Weeks 5-8 (Building): 30-minute walks/light jogging 4x per week, 3 dumbbell strength sessions (progressive overload), 15-minute flexibility work. Weeks 9-12 (Progression): 30-40 minute cardio 4x per week, 3-4 strength training sessions with increased resistance, yoga or mobility work. Each week includes specific exercises, sets, reps, and rest periods. The plan emphasizes protein intake timing around workouts.