Exercise programming during GLP-1 weight loss is different from general fitness — preserving lean mass is the priority.
Resistance training first
2–3 sessions/wk compound resistance. Major muscle groups. Progressive overload. Critical for shifting the 70:30 fat:lean ratio.
Aerobic second
Standard CV benefits remain. 150 min/wk moderate or 75 vigorous. Don't prioritize cardio over resistance during active weight-loss phase.
HIIT
Fine for fitness; not a muscle-preservation strategy. Resistance training is what preserves muscle.
Energy management
Reduced appetite = reduced energy. Plan workout timing around fueling. Don't train fasted on heavy resistance days.
Hydration during exercise
GLP-1 blunts thirst. Drink on schedule, not by thirst.
Progressive overload
Increase load or reps weekly. Stalling under-stimulates muscle and accelerates lean-mass loss.