Training on a GLP-1
While losing weight on a GLP-1, aim for two to three resistance sessions a week covering the whole body, and treat them as the priority over cardio. The practical trick is scheduling them around your shot week: put your hardest sessions on the days when appetite and energy have returned, and expect to do little or nothing on your worst suppression day.
Why lifting comes first
During weight loss, resistance training is the training variable most consistently associated with holding on to lean mass. Cardio has real benefits (cardiovascular health, mood, appetite regulation) but it does not protect muscle in the way lifting does. If your time or energy is limited, and on a GLP-1 it often is, lifting is where it should go.
What a week can look like
| Day of shot week | Session |
|---|---|
| Injection day | Walk or mobility |
| Day 1–2 (suppression) | Rest, or a very light 15 minutes if you feel like it |
| Day 3 | Full-body session, moderate effort |
| Day 4 (return) | Your hardest session of the week |
| Day 5 | Full-body session or upper body |
| Day 6 (pre-shot) | Optional third session, or a long walk |
What to actually do in a session
Full-body, compound movements, six to eight working sets total. You are trying to give every major muscle group a reason to stay, not to run a bodybuilding programme in a deficit.
- A squat pattern: goblet squat, leg press, or sit-to-stand from a chair.
- A hinge: Romanian deadlift, hip thrust, or a hip hinge with dumbbells.
- A push: press-ups, dumbbell bench, or overhead press.
- A pull: rows, lat pulldown, or a band row.
- Something for the calves and core if you have anything left.
Expect to be weaker, and do not read too much into it
Training in a calorie deficit means less fuel, and lifts often stall or drop. That is not the same as losing muscle. The goal in a deficit is to maintain load where you can, not to add weight to the bar every week. Keeping the intensity (still working hard, still close to effort) matters more than the number.
When not to train
If you are dizzy, unusually short of breath, dehydrated from vomiting or diarrhoea, or feel unwell rather than just tired, do not train that day. Persistent fatigue that does not lift across the whole cycle is worth mentioning to your prescriber.
Starting from nothing
If you have never lifted, two 20-minute bodyweight sessions a week is a real programme, not a compromise. Sit-to-stands, press-ups against a worktop, and a band row cover most of what matters. Recompose offers guided sessions scaled to the day you are on, at home or in a gym.
Common questions
How often should I lift while on a GLP-1?
Two to three full-body resistance sessions a week is a reasonable target for most people during weight loss. Consistency across months matters more than the exact frequency in any one week.
Should I do cardio on a GLP-1?
Cardio is good for you and walking is easy to keep up on low-energy days, but it does not preserve muscle the way resistance training does. If you can only do one, lift.
Why am I so much weaker on some days?
Energy and strength commonly dip in the days straight after an injection, when appetite and intake are lowest. Planning your hard sessions for later in the week usually works better than fighting it.
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