Taking Wegovy or Mounjaro? Strength training deserves just as much attention as cardio, arguably more. It's the priority for protecting your muscle while the weight comes off.
We cover why in our complete guide to exercising on Wegovy or Mounjaro and our guide to muscle loss on GLP-1 medications. After cardio instead? See our best cardio exercises for GLP-1 weight loss.
This list covers ten strength exercises for your whole body. You'll find lower and upper body moves, core-friendly options that don't need you to lie flat, and a mobility and balance pick to round things off. Each one includes a simple way to make it easier if you're just starting out.
No gym needed. Every move here works at home with your bodyweight, a band or a few household items.
1. Squats
Squats work your legs and glutes, some of the biggest muscle groups in your body. That makes them one of the most efficient strength exercises you can do.
Bodyweight squats are enough to start with. The NHS recommends building up to the point where the last couple of reps feel genuinely hard before you rest.1
Not sure it's hard enough? If you could easily do five more reps, it's time to make it harder.
Full squat too much for your knees or balance? Try a chair squat.
Lower yourself towards a chair or sofa seat, then stand back up without fully sitting down. You get the same muscle-building benefit with more support and control, so it's a sensible place to start if you're new to strength training.
2. Glute bridges
Glute bridges work some of the same muscles as a deadlift, without weights or tricky technique. Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeeze your glutes at the top, then lower slowly.
This move works your hips, glutes and lower back. These are the areas that help with everyday movements, like standing up from a chair or climbing stairs.
There's no crunching motion through your stomach, so many people find it more comfortable than crunches if nausea is an issue in the early weeks of treatment. Aim for 10 to 15 reps, resting as needed between sets.
3. Push-ups (or wall press-ups)
Push-ups (also called press-ups) work your chest, shoulders and arms in one movement. And they're easy to scale to your fitness level.
A wall press-up, with your hands on the wall at chest height, is a genuine starting point, not a compromise. As you get stronger, you can move to an incline surface like a worktop, then the floor.2
Keep your body in a straight line from head to heels throughout. Don't let your hips sag or your bottom lift, and go at a controlled pace rather than rushing. Three sets of 5 to 10 is a good starting target, whichever version you're doing.
4. Resistance band rows
Rows work the muscles in your upper back. They get far less attention than your chest and arms, but they matter just as much for posture and everyday strength.
All you need is a resistance band anchored to a door or another sturdy fixture. Pull the band towards your ribs, squeezing your shoulder blades together, then release with control.
Check your anchor point before every set. A band that slips or snaps can whip back towards you.
Used with enough tension, resistance bands give your muscles a genuine strength workout, not just a token stretch.1 They're cheap, portable and practical if you don't have access to a gym or free weights. A set with two or three resistance levels is enough to keep progressing for months.
5. Bird dog
Start on all fours. Extend one arm forward and the opposite leg back, hold briefly, then return to the start and switch sides. Bird dog strengthens your core and lower back, and it challenges your balance and coordination too, all without any pressure on your stomach.
That makes it a useful alternative to crunches or sit-ups if lying on your back feels uncomfortable. Some people find that's the case in the early weeks on Wegovy or Mounjaro, while digestive side effects such as nausea are more common.3
Move slowly and keep your hips level throughout. Aim for 8 to 10 reps on each side.
6. Modified plank
A plank builds core strength by holding a position rather than repeating a movement. So it's a good option if lying flat and crunching feels uncomfortable. Starting on your forearms and knees, rather than your toes, is a genuine beginner version, not a lesser one.
Aim to hold a straight line from your head to your knees (or heels, in the full version). Breathe steadily throughout rather than holding your breath.
A little shaking towards the end of a hold is normal. Sharp pain isn't, so stop if you feel it.
Start with holds of 10 to 20 seconds. Build up gradually as it feels manageable, adding a few seconds each week.
7. Yoga or tai chi
Yoga and tai chi both combine gentle movement with balance and flexibility work. Either one is a great addition alongside the strength and cardio exercises in this list.
Flexibility exercises like these help maintain the range of movement in your joints. That matters even more as your body changes shape during weight loss.1
Tai chi has a particularly strong reputation for improving balance and reducing the risk of falls, so it's worth considering whatever your age. Yoga offers more variety in intensity, from gentle restorative classes to more demanding flows. Either one is a low-pressure way to fill a rest day with movement that still counts.
Many leisure centres run beginner-friendly classes, a handy way to get feedback on your form when you're starting out.
8. Lunges
Lunges work one leg at a time. That helps even out any strength differences between your left and right side that squats alone might miss.
Step forward with one leg and lower your back knee towards the floor. Then push back up to standing before switching sides.
Balance a concern? Keep a hand on a wall or the back of a chair, or take a shorter step until you feel steadier. Aim for 8 to 12 reps on each leg, building up to two or three sets as it starts to feel manageable.1
9. Farmer's carry
Carry a weight in each hand and walk a short distance. It sounds simple, but it works your grip, core and shoulders all at once. It's also a genuinely useful everyday movement.
The NHS lists carrying heavy shopping as an example of a muscle-strengthening activity, so this is one exercise that doubles as real life.2
Two full water bottles or a couple of shopping bags are enough to start. Keep your shoulders back and your core braced as you walk, rather than leaning to one side. Stop before your grip or posture starts to give way.
10. Overhead press
Pressing a weight overhead builds strength through your shoulders and arms in a way the pushing and pulling moves above don't fully cover. You can use a resistance band, a light dumbbell or a couple of tins.
Get shoulder pain when lifting your arms overhead? Skip this one and speak to your GP or a physiotherapist.
Stand with your feet hip-width apart. Press the weight straight up above your head, then lower it back to shoulder height with control.
Start light and focus on moving through the full range rather than on how much you're lifting. As with the other moves on this list, working to the point where the last couple of reps feel genuinely hard is what makes it count.1
Frequently asked questions
Why is strength training important on Wegovy or Mounjaro?
Weight loss on GLP-1 medications can include a loss of muscle as well as fat. Regular strength training helps protect muscle mass while you are in a calorie deficit, which is why it is considered the priority form of exercise during treatment.
Do I need weights to do strength training at home?
No. Bodyweight moves like squats, push-ups, glute bridges and planks all build strength without equipment, and a resistance band is a low-cost way to add more variety if you want it.
How often should I do strength exercises each week?
General guidance recommends muscle-strengthening activity on at least two days a week, working all the major muscle groups. Spacing sessions out with a rest day in between gives your muscles time to recover.
Which of these exercises are more comfortable if I am feeling nauseous?
Moves like the bird dog and modified plank avoid lying fully flat on your back, which some people find more comfortable than floor-based crunches during periods of nausea. If discomfort continues, speak to your GP or pharmacist.
How do I know if I am using enough resistance or effort?
A good guide is working to the point where the last couple of repetitions feel genuinely hard to complete. If an exercise still feels easy after 12 to 15 repetitions, it is usually a sign you can increase the challenge slightly.
Can beginners do these exercises safely?
Yes. Each exercise on this list has a simpler starting version, such as a wall press-up instead of a full push-up or a chair squat instead of a full squat. Starting with the easier version and building up gradually is a sensible approach for anyone new to strength training.
References
- NHS. How to improve your strength and flexibility. nhs.uk
- NHS. Strength exercises. nhs.uk
- Novo Nordisk Limited. Wegovy 2.4 mg, FlexTouch solution for injection. Summary of Product Characteristics. medicines.org.uk (emc)
This article is intended for informational purposes only and does not replace professional medical advice. Always read the patient information leaflet supplied with your medication and speak to a healthcare professional if you have specific concerns.