You're Too Tired to Work Out on a GLP-1; Now What?
- Jennifer Hardy
- 7 hours ago
- 6 min read
If you've started a GLP-1 medication and feel too exhausted to exercise, you're not alone.
I hear it all the time from readers. I've experienced it myself as the biggest side effect of Zepbound over the past 18 months.
There have been days when I barely had enough energy to sit upright and hold a conversation, much less hit the recommended number of cardio sessions and strength workouts for the week.
Fatigue is one of the most commonly reported side effects of GLP-1 medications like Zepbound, Wegovy, Ozempic, and Mounjaro. Add in the fact that many people are suddenly eating far fewer calories than before, and it's easy to understand why energy levels can take a hit.
The good news is that fitness doesn't have to look like an hour-long gym session. Especially if you're coming from a place of obesity, where simply getting through the day used to feel like a workout, every little bit matters. The goal isn't perfection. The goal is progress.
Here's a little help on how I incorporated fitness into my GLP-1l lifestyle that might help beginners on Zepbound, Wegovy, Ozempic, or Foundayo out there.
Why GLP-1 Fatigue Happens
There isn't one single reason people feel tired on a GLP-1. For some, it's the medication itself. For others, it's a dramatic reduction in calories. Many people are also eating less protein, less overall food, and sometimes less frequently than they did before.
Rapid weight loss can also put additional demands on the body. The result?
You may find yourself staring at your walking shoes thinking, "Absolutely not."
That's okay. Fitness is still important. We just need to adjust the strategy.
I was also a firm believer in sleeping when my body was tired. I knew it was going through massive changes, even with all the research I did for the right vitamins, nutrients, side effect reduction, and sleep challenges.
At the same time, I'm in the throes of menopause, and protecting my muscles and bones had to be a priority. However, I knew that going to the gym was a non-starter. I brought the gym to me.
6 Ways to Work Your Muscles on a GLP-1 Lifestyle
1. Turn Your Walk Into a Strength Workout
Walking is one of the best exercises you can do on a GLP-1 journey, especially when you're first starting out. But once walking becomes comfortable, there are easy ways to make it work your muscles, too.
Try adding a weighted vest to increase resistance. Stop every few minutes for a set of walking lunges. Use a park bench, fence, or railing for standing pushups. If you're catching your breath at a curb, knock out a set of calf raises while you're there.
The goal isn't to turn every walk into boot camp. It's simply to find little opportunities to challenge your muscles while you're already moving. Before long, those small additions can make a big difference.
2. Create a "No-Phone Zone" for Strength Training
I know myself well enough to know that if I sat down on the couch, there was a good chance I wasn't getting back up. So I made a deal with myself. Before I could doomscroll, binge-watch a show, or disappear into social media, I had to spend a few minutes with hand weights.
At first, it was just 10 minutes. Then 15. Then 20. No complicated workout plans. No gym membership. No pressure to become a fitness influencer. Just a simple rule: earn the couch.
Some days I did curls. Some days, shoulder presses. Some days, whatever movement sounded least annoying. (FWIW, I became a HUGE fan of pressing weights while lying on my back.)
The important part was consistency. Those small sessions added up to hundreds of strength-training minutes over the course of the year.
3. Let Yoga Trick You Into Exercising
One of my favorite things about yoga is that it sneaks exercise into something that feels completely different. You show up thinking you're doing something for stress relief, flexibility, or mental health.
Then halfway through (virtual or podcast) class, you're holding planks, balancing on one foot, and discovering muscles you forgot existed. Yoga incorporates strength, balance, flexibility, mobility, and body awareness all at once.
And let's talk about chaturangas. I've always described them as fancy burpees without the bounce. Whether you're practicing in a studio, following a YouTube video, or rolling out a mat in your living room, yoga can be a surprisingly effective way to build strength while also working on flexibility and recovery.
At the end, your mind, body, and soul all get a little attention. Plus, there's savasana.
4. Turn Everyday Chores Into Fitness Opportunities
Some of the best workouts don't look like workouts at all. I used to carry a small hand weight in my purse and do a few reps while standing in line. If you've ever been trapped in a seemingly endless checkout line at HomeGoods, you know there's plenty of time available.
I also live on the first floor of a three-story apartment building. Once a day, I made myself walk all the stairs before heading home. Not because I needed to. Because my legs needed to.
Look for opportunities throughout your day:
Take the long route through the parking lot.
Carry groceries instead of using a cart for everything.
Make two trips instead of one.
Take the stairs whenever possible.
Do squats while waiting for the microwave.
It may sound silly, but these little bursts of movement add up quickly.
5. Workout With Your Dog
This was one of the easiest fitness hacks I discovered because it never felt like exercise.
Instead of sitting in a lawn chair while my Golden Retriever played fetch, I started joining in. Every trip to the park became an opportunity to move a little more.
Tug-of-war became a surprisingly effective core workout. I'd sit on the ground, lean back, and use the game as resistance for sit-ups and core work. If you've ever held a plank and thought it was the most boring exercise on Earth, try doing it while a curious dog is licking your face, stealing your hat, or attempting to crawl underneath you.
Dogs also make great workout partners because they don't care how fast you are, how much weight you've lost, or whether you're wearing expensive workout clothes.
Try:
Jogging short stretches between mailboxes
Holding a squat while they chase the ball
Practicing lunges while they're slowing the walk down to sniff
Using a tug toy for light resistance work
Holding a plank while your dog investigates what you're doing
Walking on uneven trails to challenge balance and stabilizer muscles
The best exercise is often the one you'll actually do. For many GLP-1 users, spending time with a dog makes movement feel less like a workout and more like play. And if your dog gets a little extra exercise in the process, that's a win for both of you.
6. Get a Medical Massage
When most people think about massage, they think about relaxation. That's certainly part of it. But medical massage can also provide valuable insight into how your body is functioning during a major weight-loss journey.
A skilled therapist can often identify muscle imbalances, areas of chronic tension, compensation patterns, and movement restrictions that you may not even realize exist.
As your body changes, muscles that have been working overtime for years may finally get a break. Others may suddenly be asked to do more work than ever before.
A medical massage therapist can help pinpoint areas that need attention and often provide guidance on stretches, strengthening exercises, and movement patterns that can help reduce pain and improve function.
Think of it as another tool in your GLP-1 toolbox. The goal isn't just to lose weight.
The goal is to move better, feel better, and build a body that's strong enough to support the life you're creating.
Work Your Way to a Workout Routine
Don't make the mistake of trying to exercise like someone who's been working out for years. If you're coming from an obesity background, success starts with consistency, not intensity. I created an Amazon storefront board of the fitness tools I have and use weekly, if that helps you get started.
Weeks 1-2
Walk 5-10 minutes daily.
Focus on moving more than you did yesterday.
Build the habit first.
Weeks 3-4
Add 10 minutes of strength training 2-3 times per week.
Try resistance bands, hand weights, chair squats, or yoga.
Months 2-3
Increase walking time and resistance.
Add more challenging movements as your fitness improves.
Months 4+
Aim for a mix of cardio, strength training, stretching, and recovery.
Focus on building a routine you can maintain long-term.
Remember, exercise isn't just about burning calories. It helps preserve muscle, protect bones, improve mobility, and support long-term health. Many people also find that exercise boosts mood through endorphins and may even help stimulate appetite when GLP-1 medications make eating difficult.
The goal isn't to become an athlete overnight. It's to build habits that support the healthier version of yourself you're becoming. That's why we call it a GLP-1 lifestyle, not a GLP-1 diet.
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