The Best Types of Exercise for People on GLP-1s (Even If You’re Out of Shape)

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One of the biggest surprises people have after starting GLP-1 medication is that exercise feels… different. Not always easier at first (in fact, the first week or two might feel like you’re moving underwater), but different in a way that eventually becomes empowering.

Because once the food noise fades, the cravings quiet down, and the emotional eating softens, you suddenly have a little mental space, and that space makes room for movement. But the question most people have is:

“What exercises should I actually be doing… especially if I’m not in great shape?”You don’t need to be athletic. You don’t need fancy equipment. You don’t need a gym membership.

GLP-1s give you a huge head start by helping your appetite, energy, and motivation fall into a more manageable rhythm.

Here are the types of exercise that work best during this phase of your journey.

1. Walking 

If there’s one type of movement GLP-1 patients underestimate, it’s walking. Not fast walking, not power walking, not “I have to close my rings” walking. Walking does more for your GLP-1 journey than almost anything else. It helps with digestion (which you absolutely want on these meds), improves blood sugar, lifts your mood, and increases daily calorie burn without stressing your body.

Anyone can start. Right now. Without changing clothes.

You don’t need to walk miles. Even 10 minutes after meals makes a huge difference, especially as GLP-1s slow gastric emptying.

Think of walking as the foundation of everything else.

2. Strength Training 

Strength training is where GLP-1 users really start to change their bodies. Not just in size, but in shape.

When you’re eating less (which is normal on these meds), your body needs a reason to hold onto muscle. Muscle keeps your metabolism from slowing down too much, makes your body look more toned as you lose weight, and improves your overall strength and confidence.

You can start with:

• 3 lb or 5 lb dumbbells

• Resistance bands

• Bodyweight movements like squats, wall push-ups, or glute bridges

Even 10–15 minutes, twice a week, is enough to start building muscle,  especially if you haven’t worked out in a long time.

Strength training actually helps reduce that sluggish, heavy, slow-digestion feeling many GLP-1 users experience.

It makes everything feel lighter. Your mood, your energy, your body.

3. Low-Impact Cardio 

A lot of people starting GLP-1s are out of shape, have joint issues, or simply haven’t exercised in years. High-intensity workouts are not the place to start. They’ll wear you down mentally and physically.

Instead, low-impact cardio is your friend:

• Stationary bike

• Elliptical

• Swimming

• Rowing machine

• A slow jog if you feel ready

These are easy on your joints but still get your heart rate up, improve circulation, and help the weight loss process feel smoother. They also reduce inflammation, a huge bonus if your body has been carrying extra weight for a long time.

You don’t have to do long sessions. Even 8–12 minutes is a win.

4. Pilates or Yoga

One of the sneaky benefits of GLP-1s is that you start paying more attention to how your body feels instead of how it looks. And that makes Pilates and yoga perfect companions.

These workouts improve:

• posture

• core strength

• flexibility

• balance

• breathing

And because they’re slower-paced, they work really well on days when your stomach feels sensitive or you’re dealing with nausea.

A lot of GLP-1 users say Pilates was the first time they actually felt connected to their bodies again, and that kind of awareness helps you avoid emotional eating and stress-snacking long-term.

5. Gentle HIIT 

People hear “HIIT” and picture brutal, bootcamp-style workouts. But gentle HIIT is totally different. It’s short, controlled bursts of effort mixed with longer rest periods.

Picture 20 seconds of marching in place, then a minute of rest.Or 15 seconds of stepping up and down a curb, then a slow walk.

HIIT is optional, but it can be a powerful metabolism booster when layered in slowly.

6. The Exercise You’ll Actually Stick To

This is the most important one.It doesn’t matter if your workout burns 50 calories or 500. The one you do consistently is the one that changes your body.

GLP-1s make consistency possible because your relationship with food gets quieter, calmer, and less emotional. Exercise becomes less about punishing yourself and more about feeling good.

So whatever movement you enjoy, dancing, yard work, hiking, walking your dog, swimming with your kids, doing YouTube workouts, that counts.

What Happens When You Combine GLP-1s With Movement?

Something shifts.Your weight loss feels steadier.Your energy grows.Your mood improves.Your confidence rises.

And you start building a version of yourself that isn’t just “trying to lose weight,” but actually living a healthier lifestyle without the constant internal battle.

Movement doesn’t have to be intimidating. GLP-1s make it easier to start, easier to continue, and easier to turn into a habit that sticks.

Thinking About Starting GLP-1s or Want Support That Doesn’t Feel Overwhelming?

If you want a provider who explains things clearly, offers transparent pricing, and doesn’t leave you feeling confused or rushed, IVIM Health is worth checking out. They prescribe GLP-1s, offer ongoing support, and make the process so much easier.

👉 Click here to learn more about IVIM Health and see if GLP-1 medication might help your journey.

This content is for advertising and informational purposes only and reflects personal experience and independently gathered information. I am not a medical provider, and nothing in this article should be considered medical advice. Medications are prescribed only after consultation with a licensed healthcare provider. Compounded GLP-1 medications are not FDA-approved and have not been reviewed by the FDA for safety or effectiveness. Individual results may vary. For full details and important safety information, visit the IVIM Health website.

Michael Stephens is the founder of The GLP-1 Source, a platform built from personal experience navigating the overwhelming world of health, fitness, and GLP-1 medications. After struggling to find clear, reliable information in a sea of conflicting advice, Mike created this website as a straightforward, no-nonsense resource for those looking to make informed decisions about their health. Whether you're exploring GLP-1 medications, optimizing your fitness, or building sustainable habits, The GLP-1 Source provides practical insights, expert-backed tips, and real-world guidance to help you on your journey to a healthier life.