Which Exercises Work Best for Weight Loss on a GLP-1 Medicine?
There is no single "best" exercise — but research consistently points to two types working well together: resistance training (lifting weights, bodyweight moves) and cardiovascular exercise (walking, cycling, swimming). The combination helps preserve muscle mass while the body loses fat, which matters particularly when appetite and calorie intake are lower than before.
Strength Training
Lifting weights or doing bodyweight exercises — squats, lunges, push-ups, resistance bands — helps maintain and build lean muscle. Muscle tissue burns more energy at rest, supporting progress over time. Aim for two to three sessions per week if your energy allows, and start light if you are new to it. Many people find three sets of eight to twelve reps per exercise a reasonable starting point, but always work within your own comfort and fitness level.
Cardio and Daily Movement
Steady-state cardio — brisk walking, cycling, swimming, or using a treadmill or cross-trainer at the gym — supports heart health and contributes meaningfully to overall energy output. Walking is often underestimated: even 7,000–10,000 steps a day adds up considerably over a week. If gym access is limited, effective weight loss exercises at home can deliver very similar benefits with no equipment needed.
Core and Targeted Work
Many people on a GLP-1 medicine are curious about exercises specifically targeting the stomach area. While spot reduction is not possible — fat loss is distributed across the whole body — strengthening the core (planks, dead bugs, bicycle crunches) improves posture, stability, and how you feel day to day. This work is a useful complement to broader cardio and strength training.
For a broader look at structuring your routine, see our guide to the most effective exercises for weight loss, which explores how to build a programme around your current fitness level.
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Tracking Your Activity and Progress with GLP Trackr
Seeing your effort reflected in real data is one of the most motivating things you can do — and GLP Trackr's progress tracking and insights features are built exactly for this. The app lets you log your weight and body measurements over time, generating week-by-week charts so you can see your transformation rather than just feel it.
The daily check-in takes around 30 seconds each morning and captures weight, energy, mood, sleep, and water intake alongside your activity. Over weeks, the app's correlation explorer can surface patterns you might not notice on your own — for example, whether higher-step days or better sleep align with movement in your weight trend. This kind of personal insight is useful to bring to a conversation with your prescriber.
You can also set a steps target to keep daily movement front of mind, sitting alongside your calorie, protein, and water goals in one unified view. Progress is rarely a straight line — plateaus and slower weeks are normal — and seeing the fuller picture helps you stay focused through them. For a complete overview of tracking your results, visit our weight loss tracking hub.
It is worth remembering that exercise decisions, like all aspects of your treatment, should fit your personal health circumstances. If you have any conditions that affect what exercise is appropriate for you, check with your prescriber or doctor before starting a new routine. GLP Trackr helps you record and reflect on your progress — it is a companion to your care, not a replacement for it.
Start capturing your activity, weight, and energy in one place — GLP Trackr is available free on the App Store and Google Play, with a 7-day trial so you can see how it fits your routine before committing.
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Frequently asked questions.
A combination of resistance training (weights or bodyweight exercises) and cardiovascular activity such as walking, cycling, or swimming is widely considered most effective. Strength work helps preserve muscle mass, while cardio supports overall energy output. The best choice is whatever you can do consistently.
Yes — bodyweight exercises like squats, lunges, push-ups, and planks at home can be just as effective as gym-based training. Consistent daily walking also contributes significantly. Gym access is useful but not essential for meaningful progress.
General guidance commonly suggests around 150 minutes of moderate-intensity activity per week, alongside two or more strength sessions. The right amount for you depends on your fitness level and health history — your prescriber or doctor can advise on what is appropriate for your situation.
Regular movement generally supports progress, but individual results vary and are influenced by many factors including dose, diet, sleep, and overall health. No specific outcome can be guaranteed. Tracking activity alongside weight and other metrics helps you understand your own patterns over time.
GLP Trackr lets you log weight, body measurements, and daily steps, and generates charts showing your week-by-week trend. The correlation explorer can highlight links between activity, sleep, and weight movement — useful context for conversations with your prescriber.