Ozempic Workout Plan
Taking a GLP-1 drug like Ozempic?
And are you wondering about what to do for exercise?
Most physicians now recommend strength training for people on a GLP-1. And the reason is very simple: if you do not do weight-bearing exercise, such as lifting weights at a gym, then up to 45% of the weight you lose while on a GLP-1 medication can be lean body mass - muscle, bone, ligament, tendon, and even organ mass.
That’s a major setback.
You can lose tons of weight but end up with severe muscle loss, dramatic drops in your strength, and loss of bone density. But just by lifting weights 2-3 times a week, you can preserve muscle and strength while losing lots of weight on Ozempic or similar compounds.
You might be wondering: “What about other forms of exercise, like walking?”
Walking, jogging, swimming, hiking, biking, and other forms of exercise are great, but they are mostly aerobic in nature. That means they are good for your heart and cardiovascular system. However, those types of activities are limited in their ability to build muscle, or even just keep the muscle you have, while dropping weight quickly.
The key factor is external resistance.
You need weights: dumbbells, kettlebells, cable machines, and other gym equipment. Those types of equipment allow you to put extra load on your muscle, ligaments, tendons, and bones, above and beyond your own bodyweight (which, by the way, will be decreasing week-by-week while on a GLP-1 agonist like Ozmepic).
For example, you can start with squats holding a 10-pound dumbbell for extra resistance. And over time, you can progress to holding a 20-pound dumbbell, a 30lb dumbbell, and so on.
You can constantly challenge your body and force it to keep your strength and muscle, even while you lose body fat. That is the key to muscle preservation.
A good Ozempic workout program will work all the major muscles in the body, and it should include at least one exercise from each of the following categories, done at least twice a week:
Pushing (like bench press or shoulder press)
Pulling (like 1-arm DB Rows or Seated Lat Pulldowns)
Squatting (like Dumbbell Squats or Leg Presses)
Bending (such as back extensions or DB Stiff-Leg Deadlifts)
Twisting (such as weighted ab twists or cable Wood Chops)
The simplest Ozempic workout plan I can give you for free is this: Pick one exercise from each of those five categories, and do 3 sets of 10 reps on each exercise. The first set is a light and easy warmup. The second set is moderately challenging, with more weight than the first set. And the third set should be very challenging, with even more weight, where you can only do 10-12 reps with good form and no pain.
There’s more though . . .
Every plan in the gym works, but nothing works forever. Eventually, our bodies adapt to the exercises we do; when the body adapts, it stops getting stronger.
So the best thing you can do for exercise while on a GLP-1 drug is to work with an experienced, knowledgable personal trainer. They will save you time, money, hassle, mistakes, and possibly injuries.
If you are interested in working with me at Strength School, call or text now: 765-341-0512.
And if you’d like to receive a free copy of our 8-page printed (yes, on real paper) and mailed directly to your door, go to