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Feel like every workout plan is designed for fitness fanatics with abs of steel? Not this one. This is the GLP-1 Workout Plan—created specifically for anyone on GLP-1 medications who wants to build strength, boost metabolism, and actually enjoy exercise (yes, really).
This post is your step-by-step guide to my GLP-1 Beginner Workout Plan—a balanced, beginner-friendly routine that combines strength training, HIIT, and rest days to keep you feeling strong and energized.
Designed with GLP-1 users in mind, it’s perfect for anyone looking to maintain muscle, burn fat, and stay consistent without feeling wiped out.
And if you want it all in a simple, printable format, you can grab my free 1-week GLP-1 Workout Plan—perfect for getting started without the guesswork.
Why Exercise Matters on GLP-1
GLP-1 medications like Mounjaro and Wegovy can do wonders for appetite regulation, but they can also leave you feeling a bit… meh.
Plus, there’s a sneaky little risk of losing muscle along the way.
And we’re not having that!
The goal here? Simple: build strength, maintain muscle, and keep that metabolism revving. Plus, we’re making sure it’s all doable, even if you’re plus-size or just starting out.
Whether you’re at home or in the gym, I’ve got you covered with safe, effective exercises that are easy to stick to.
Types of Workouts in the GLP-1 Beginner Workout Plan
This GLP-1 Workout Plan is all about giving you the right balance—strength training for muscle preservation, HIIT for fat-burning, and smart exercise choices that fit your life. Here’s exactly what you’ll be doing:
1. Strength Workouts (4 Sessions per Week)
Strength training is the backbone of this plan because it helps you build and maintain muscle while losing fat—an absolute must when you’re on GLP-1 medications.
Here’s how I’ve structured these sessions:
- Compound Exercises: Moves that work multiple muscle groups at once (like squats, deadlifts, and push-ups). These give you the most bang for your buck and help build functional strength.
- Isolation Exercises: Focused moves that target specific muscles (like bicep curls or tricep extensions). Perfect for building strength without overloading your body.
- Dumbbell-Only Home Workouts: You don’t need a fancy gym setup. All you need is a pair of dumbbells (or even just your body weight to start). This makes the plan flexible, whether you’re working out at home or in the gym.
- All-Level Options: Can’t do a full push-up yet? No worries. I’ve included beginner-friendly variations so you can build up strength at your own pace.
2. High-Intensity Interval Training (HIIT) (2 Sessions per Week)
HIIT is all about quick, efficient fat burning without spending hours on the treadmill. These 20-minute sessions are designed to get your heart rate up without leaving you feeling wrecked:
- Low-Impact Move Options: I’ve included variations for all moves, so it’s gentle on your joints.
- Timed Intervals: 30 seconds of work, followed by 15 seconds of rest—repeated for a total of 20 minutes. This keeps it intense but manageable.
3. Functional Training Focus
Beyond just burning calories or building muscle, these workouts are designed to help you move better in everyday life. That means exercises that mimic real-life movements:
- Pushing and Pulling: Perfect for carrying shopping bags or opening stubborn jars.
- Squatting and Lunging: Makes getting up from the sofa or climbing stairs a breeze.
- Core Stability: Strengthens your midsection, improving posture and reducing back pain.
How It Works
This plan is designed to fit around your energy levels—because let’s face it, some days you’re raring to go, and other days just lifting a water bottle feels like a workout. Here’s how you’ll structure your week for maximum results without burnout:
4 Strength Workouts a Week:
- 2 Full-Body Sessions: Squats, deadlifts, push-ups, and rows—classic moves that target multiple muscle groups for the best bang for your buck.
- 1 Upper-Body + HIIT Combo Day:
- Upper-Body Strength: Arm muscles and core strength—think bicep curls, shoulder presses, and rows.
- Short HIIT Session: Low-impact cardio bursts (like cycling or step-ups) to boost your metabolism without exhausting you.
- 1 Lower-Body Session: Squats, lunges, and glute bridges for a strong foundation.
- 1 HIIT Session: Another 20 minute fat blasting workout (this can be combined with another day)
2 Rest Days (One Active Recovery, One Full Rest):
- Active Recovery Day: Gentle low impact cardio movement like walking, stretching, or yoga—keeping your body loose without adding extra fatigue.
- Full Rest Day: Absolutely no structured exercise. Let your muscles repair and rebuild.
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Why This Works
Plus-Size Friendly: Solid, safe exercise designed for every body and easily adjustable to fit all fitness levels.
Strength Training Preserves Muscle: Even while you’re losing weight, you’ll maintain (and even build) lean muscle.
HIIT Boosts Fat Burning: Quick, low-impact bursts mean you can torch calories without draining your energy.
Balanced Rest Prevents Burnout: With one active recovery day and one full rest day, you’ll stay consistent without overdoing it.
Top Tips for Success
- Focus on Form: Don’t rush through your reps. Keep your core engaged, shoulders back, and move with control. This way, you’ll avoid injury and actually build that muscle.
- Pace Yourself: GLP-1s can sometimes make you feel like you’re running on half a tank. That’s okay! Just show up, do your best, and give yourself credit for every effort.
- Protein is Your Best Mate: After a good session, refuel with balanced meals featuring protein foods like chicken, beef, or a cheeky protein shake. It’ll help with muscle recovery and keeping your energy steady.
- Track Your Progress: Take some before and after photos. Not just for the visual win, but to see how far you’ve come. It’s not always about the scale—sometimes it’s the way your favourite jeans fit.
Stay Motivated: Your 1-Week Free Workout Plan
If this sounds like your cup of tea but you’re not sure where to start, I’ve got you. I’ve put together a 1-Week GLP-1 Beginner Workout Plan—it’s completely free and designed with you in mind. You’ll get:
- Printable workout (because who doesn’t love a checklist?)
- A mix of strength and cardio to boost metabolism and build muscle
Ready to take the first step? Grab your free plan and see for yourself how good it feels to move with purpose. It’s beginner-friendly, plus-size approved, and just the right balance of challenging and doable.
Why Try the Full 6-Week GLP-1 Workout Plan?
Once you’ve got a taste of the first week, you might just want to keep going. My 6-Week GLP-1 Workout Plan is all about consistency.
It builds on the same structure as the first week but gradually increases intensity—think more reps, slightly heavier weights, and varied HIIT routines to keep your body guessing.
And don’t worry, it’s still designed for all fitness levels. You can adjust the weight or difficulty as you go, and the workouts are balanced to make sure you’re not burnt out by midweek.
Next Steps: It’s Your Move
Start with the free 1-week plan and see how you feel. You don’t have to nail every move or finish every set perfectly—just keep showing up. You’ve got this.
Got questions or need a bit more support? Drop a comment below or get in touch —I’m here to cheer you on every step of the way.
Let’s get moving, yeah?
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