Working out on a GLP-1 is not like working out off a GLP-1. When you're constantly trying to lose weight, working out tends to focus on calories expended so that you can contribute to a daily calorie deficit. Many times, this is done through cardio, and while cardio in moderation is truly great, overtraining with cardio, as with any form of exercise, can cause excessive stress on the body, muscles, and tissues and relatedly factors like increased appetite, water retention or a stress response from cardio can all influence the scale in the opposite direction.
Methodologies that foundationally market losing weight with cardio as the answer are misleading when we know there are many more complexities (specific to each person) when it comes to how and why people lose weight. It's always best to chat collaboratively with your provider and a certified trainer about what workout could be best for you at the many stages of your weight loss journey.
We've broken down our 5 favorite workouts below to help you maintain muscle, create leaner body lines and keep you active and your cardiometabolic system
1. Strength - Good old fashioned strength training at the gym is the best place to kick off your GLP-1 journey!
For muscle building, we recommend that our patients focus on a combination of principles like compound exercises to target multiple muscle groups and allow you to lift heavier weights, progressive overload to gradually increase the weight, reps, or sets over time, isolation exercises like bicep curls, tricep extensions, leg curls, lateral raises, etc that help target specific muscles and refine them, and then adequate recovery from all of the above to promote muscle growth. We typically do not suggest interval training when starting – as effort exerted should maintain at no more than zone 2 throughout the entirety of the work. Zone 2 is defined as 60% - 70% of your maximum heart rate which is calculated by taking 220 and subtracting your age. IE: mine would be 180 – with my zone 2 being 108 - 126. Keep in mind, that in Zone 2, the rule of thumb is you should be able to comfortably carry on a conversation.
If you're not sure where to start, we recommend Form -- they have some mini strength options broken down by area of the body that we love!
2. Reformer Pilates -
Pilates builds muscle by using controlled movements, resistance, and targeted exercises to engage and strengthen muscles, especially the core, through high repetitions and full ranges of motion. Reformer pilates specifically is good for building strength because their spring-loaded machines add additional levels of resistance that challenge muscles and stimulates growth
There are so many amazing reformer pilates studios across the country. In Charlotte, we love Iron Butterfly! In New York, we love Erika Bloom Pilates or East River Pilates or New York Pilates. We also love Solidcore for a more intense pilates workout, but it's not a traditional pilates class and our recommendation is to start with classic pilates or the beginner class at Solidcore as you can easily get out of Zone 2 during Solidcore.
3. The best of both worlds: a pilates and strength hybrid workout!
When combined together these two methodologies create a balanced workout routine that improves strength, muscle tone and mobility. Pilates enhances core stability and muscle endurance, while strength training focuses on building muscle mass and strength.
Pvolve is a great example of this and Form also has an incredible online program. In person, we love Hilliard Studio Method in Charlotte and in New York (and only if you like a hot class), we like Tracy Anderson's Muscular Design class.
4. Barre
The low-impact, high-repetition exercises in a barre class target small, stabilizing muscles, especially in the legs, glutes, and core. Often featuring movements like isometric holds and tiny pulses that fatigue the muscles, this is a great workout to build muscle endurance and definition. We love Barre 3 which has studios across the country and Physique57 in New York. Online, Melissa Wood Health has great options!
5. Walking
If you're totally new to working out, walking is a great way to dip your toe in and build a foundational routine and while walking can help build muscle, particularly in the lower body -- it's more effective for toning and strengthening. When you walk, especially at an incline or brisk pace, you're engaging muscles like your calves, quads, hamstrings, and glutes. Adding resistance over time, like ankle weights or a weighted vest, should be a goal if you're starting here.
All that to say, if you have a workout you love and it feels good to do it on your GLP-1, you should always continue to do it! If you don't, try one of the above and let us know what you think.
