Starting Fitness on a GLP-1? Here’s What to Buy First
- Jennifer Hardy
- Jul 3
- 6 min read
Updated: Jul 3
Starting a beginner fitness routine while on GLP-1s like Zepbound or Wegovy can feel overwhelming, especially if it’s been a while since you’ve moved your body on purpose. You're not alone. A lot of people taking GLP-1 medications are focused on managing side effects, adjusting to new eating habits, and trying to figure out where fitness even fits in.
The good news? You don’t need to hit the gym to build a solid fitness routine on GLP-1s. Whether you’re easing back into movement or starting from scratch, a few simple tools and home-friendly exercises can help boost energy, preserve muscle, and make you feel more like yourself.
Let’s break it down without the intimidation factor or breaking the bank.
Why Fitness Matters on GLP-1s
You don’t need to train like an athlete, but moving your body while taking GLP-1 medications is non-negotiable. These meds help with weight loss, but without some kind of physical activity, you risk losing more muscle than fat. That’s not the kind of progress you want.
Any fitness routine, even low-effort stuff, can make a difference. Here’s why:
Preserves muscle mass, especially during rapid weight loss
Supports metabolism so your body doesn’t slow down over time
Improves insulin sensitivity, which pairs well with how GLP-1s work
Boosts energy, which can dip on low-calorie days
Reduces joint pain, especially with gentle strength training
Improves mood and sleep, both of which can take a hit during hormonal shifts or appetite changes
The point isn’t to go hard. It’s to build a habit that helps your body adjust, recover, and feel strong—one walk or stretch at a time.
8 Products to Help with Fitness on a GLP-1 Diet
Those taking a GLP-1 like Zepbound or Wegovy are generally looking for a lifestyle change, and the best way to make it a fun habit is to get products that make fitness fun while allowing you to track progress beyond the scale.
1. Smart Scale
A smart scale is one of the best tools to have on hand while taking a GLP-1. Why? Because it tracks more than just your weight. You’ll get data on body fat percentage, muscle mass, water retention, and even bone density with some models.
That’s key when weight loss speeds up, and you want to make sure you're keeping muscle, not just shedding pounds. It’s not about the number; it's about understanding what that number means. I'm a big fan of my Renpho Smart Scale, as is my golden retriever, Summerella.
2. Adjustable Ankle and Wrist Weights
Adjustable ankle and wrist weights add light resistance to everyday movements, making basic exercises more effective without overwhelming beginners.
They’re great for walks, leg lifts, or arm workouts and help build strength and endurance gradually. Plus, they’re compact and easy to use at home or on the go. Plus, if you're doing on-demand workouts, adding these to the mix can help level up once you've built more strength.
3 Bosu Balance Half Ball
Initially, I didn't love the price point of the Bosu half ball, but it has more than paid for itself. The versatility allows it to be part of just about any workout routine.
Works balance, core, and stability all at once
Doubles as a step platform, wobble board, or strength tool
Great for joint-friendly workouts
Helps improve posture and coordination (especially helpful during weight loss or muscle changes)
Adds challenge to bodyweight moves like squats, push-ups, or planks
Lie across the ball after a workout for an epic back stretch.
3. Resistance Bands
Grab a package of resistance bands, and you'll be able to do most exercises you'd otherwise need a weight machine for.
They're affordable, take up zero space, and work for everything from squats to shoulder stretches. Plus, they’re super joint-friendly, which matters if you’re just getting back into movement.
I also use these for my morning and evening stretching. I also keep Peach Bands with me on the go.
4. Yoga Blocks
Yoga blocks aren’t just for helping you “reach” the floor. They can support your back during stretches, add resistance to core moves, and help with balance when you’re still working on stability. Whether you're doing yoga or not, they’re surprisingly useful for building strength and improving flexibility.
Plus, if deal with text neck or a shoulder hump, putting one block under each shoulder while laying face down is a great way to stretch those fatigued back and shoulder muscles.
5. Hand Weights
I love my set of hand weights, and I take them everywhere with me. One set goes to the dog park, where I do light arm and shoulder work while the dogs run. Another sits in my kitchen for squats while waiting for the microwave, or squats while searching for something to eat.
Anyone who thinks these weights aren't that hard to use needs to try holding arms parallel to the floor, palms up, with a five-pound weight in each hand. After one minute, my shoulders are burning (in a good way).
6. Epsom Salts
I need Epsom salts as part of my fitness routine to help with tired, fatigued muscles. If you're just starting a fitness routine, Epsom salts can be your secret weapon for recovery. They help relax sore muscles, reduce inflammation, and ease tension after workouts, especially when your body isn't used to regular movement.
A 20-minute soak can make a huge difference in how you feel the next day. My secret hack is to get the plain, unscented version of salts. Then, add in your favorite essential oil. You'll get more affordable relief with a scent you love, not just whatever came in the bag.
7. Water Workout Tools
If you have access to a pool, don’t sleep on water workouts. They're low-impact but high-reward, perfect for building strength and endurance without stressing your joints. Tools like water dumbbells, resistance gloves, and kickboards add just enough challenge to keep things fun while still getting a solid workout in. Bonus: it feels way less like exercise.
My knees are trashed from years of wear and tear (but did you know about the gut-joint axis?), and the pool is my favorite gym.
I have a few options to make the swim time more like sculpting time!
HYDRO-BELL Pool Weights: Create resistance as you push or pull through water, making your muscles work harder without heavy impact. The faster you move, the more resistance they generate, giving you control over the intensity of your workout. Great for arms, shoulders, chest, and even core.
Speedo Swim Training Power Plus Paddles: When people ask if I can swim, I usually say, "I can avoid drowning, but I don't think my form is technically considered swimming." These power plus paddles help me make better strokes and save me the embarrassment of making a lifeguard wonder if I need help.
BigBoss Sports Aquatic Exercise Dumbbells: When it's just too hot to exercise outside, grab these water-friendly dumbbells and let resistance be your friend. As a bonus, they'll help you float without needing a raft in a crowded pool.
8. Vibration Plate
You can't scroll these days without seeing a vibration plate. Vibration plates are trending because people are looking for low-effort ways to supplement their fitness or recovery routines.
These machines create small, rapid movements that cause your muscles to contract while you stand, squat, or stretch. Some people use them for balance, circulation, or muscle activation—especially if they're just starting or want something gentle.
While results vary and research is still mixed, they’ve gained popularity as a portable, time-efficient add-on to more traditional workouts. I like this AXV version since it accommodates up to 400 pounds.
Start Slow But Keep Going
Starting fitness on GLP-1s doesn’t have to be intense or intimidating. In fact, slower is better. Begin with bodyweight exercises or go for a 20-minute walk each day. Consistency matters more than complexity. A walk after eating, even a small meal or snack, can help with digestion and reduce side effects like nausea or bloating. You don’t need fancy gear or a gym membership to start feeling stronger. Just move a little, every day, and build from there.
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