GLP-1 Medications and Exercise

GLP-1 medications like Wegovy, Ozempic, Saxenda, and Zepbound are changing the game for people looking to lose weight and manage type 2 diabetes. These medications help reduce appetite, control blood sugar, and promote steady weight loss. But what happens after the weight comes off? And how does exercise fit into the picture?

This article breaks down what current research says about GLP-1s, how they work, how they interact with exercise, and what you can do to keep the weight off long term.

How GLP-1 Medications Work

GLP-1 stands for glucagon-like peptide-1, a hormone that your body naturally produces. This hormone helps regulate blood sugar levels and signals your brain when you’re full. GLP-1 medications work by mimicking this hormone. As a result, they help reduce appetite, slow down digestion, and promote a feeling of fullness, making it easier to eat less and lose weight.

These medications were originally developed for people with type 2 diabetes but have gained popularity as weight loss tools, especially after clinical trials showed their effectiveness in people without diabetes. For example:

• Semaglutide (the active ingredient in Wegovy and Ozempic) helped people lose around 15% of their body weight over 68 weeks.
• Tirzepatide (marketed as Zepbound) led to average weight losses of up to 18% over 78 weeks.

These medications work best when combined with healthy lifestyle changes, which includes exercise, balanced nutrition, and stress management.

Why Exercise Still Matters

Even if you’re seeing great results with your GLP-1 medication, exercise still plays a vital role in your long-term health and weight loss success. Medications can help reduce your appetite, but they don’t build muscle, strengthen your heart, or boost your energy levels—exercise does.

When you lose weight, especially quickly, some of that weight can come from muscle tissue. This is not ideal because muscle is essential for maintaining a healthy metabolism. Studies show that combining GLP-1s with regular exercise—especially resistance training—helps protect your muscles during weight loss.

In one study, people who combined liraglutide (a GLP-1 medication) with a structured exercise program:

• Maintained their weight loss longer
• Lost more body fat overall
• Retained more lean muscle mass

This means that adding exercise into your routine doesn’t just support weight loss—it helps improve the quality of the weight you’re losing.

Other studies also highlight that strength training (like lifting weights or doing bodyweight exercises) is especially important when using GLP-1s. Without it, your body might lose too much muscle along with fat, which can make it harder to maintain weight loss later on.

What Happens If You Stop the Medication?

GLP-1s are often described as a “forever medication,” but not everyone wants or needs to stay on them indefinitely. The big question is: what happens if you stop taking the medication?

Research shows that people tend to regain some or most of the weight they lost once they discontinue GLP-1 therapy. In one major study (STEP 1), participants regained about two-thirds of their lost weight within one year of stopping semaglutide.

This rebound doesn’t mean the medication didn’t work—it simply shows that keeping weight off long term requires ongoing effort. That’s where exercise and healthy habits come in. People who build and maintain routines around physical activity, nutritious eating, and stress management are far more likely to maintain their weight loss even after stopping the medication.

Another study pointed out that those who continue to engage in regular physical activity after stopping GLP-1s have a much better chance of keeping the weight off.

New GLP-1 Pills and What’s Next

Most of the current GLP-1 medications are given as weekly injections, which some people find inconvenient or intimidating. But new options are in development—like GLP-1 medications in pill form.

One of the most promising is orforglipron, a once-daily oral medication that has shown strong results in clinical trials. Early research suggests that orforglipron could be just as effective as injectable GLP-1s in promoting weight loss and managing blood sugar levels.

Additionally, researchers are studying new types of medications like CT-388, which combine GLP-1 effects with other hormone pathways to produce even more weight loss. These next-generation treatments may offer new hope for people who haven’t seen success with current options.

Tips for Long-Term Success on GLP-1s

If you’re currently using a GLP-1 medication—or thinking about starting—here are a few ways to make the most of your journey:

✅ Make movement a habit Try to include some form of physical activity most days of the week. Walking, swimming, biking, or dancing are all great. Add in strength training two to three times per week to preserve muscle and boost metabolism.

✅ Prioritize protein As your appetite decreases, make sure you’re getting enough high-quality protein (like eggs, lean meats, beans, or dairy) to maintain your muscle mass and energy levels.

✅ Build routines you can sustain The key to long-term success is developing habits that work for your lifestyle. Create routines around meal prep, sleep, hydration, and stress management.

✅ Work with a professional Consider teaming up with a registered dietitian, personal trainer, or health coach who understands GLP-1 therapy and can support your goals.

✅ Set realistic expectations GLP-1s are powerful tools, but they’re not magic bullets. Success is about steady progress, not perfection. Focus on health improvements—not just the number on the scale.

GLP-1 medications have opened up new possibilities for weight loss and chronic disease management, but the journey doesn’t stop when the prescription is filled. Adding regular exercise, nourishing your body, and building sustainable habits are all key to maintaining success.

If you’re using a GLP-1 or considering it, talk with your healthcare team about a full plan that includes movement, nutrition, and long-term support. These steps can help you not only lose weight—but feel stronger, healthier, and more in control of your well-being for years to come.