Do I need to exercise on a GLP-1 — and what kind?

Reframe the question: the drug handles the calorie deficit (that’s its whole mechanism), so exercise on a GLP-1 isn’t about burning more — it’s about directing the loss and building the body you’ll maintain. Tier 1 — Resistance training (the non-negotiable): 2–3 sessions weekly of progressive resistance — weights, machines, bands, or bodyweight — is the only intervention that reliably tells a body in deficit to keep its muscle (why this matters so much). A sufficient starter template: squat-pattern, push, pull, hinge — two sets each, twice a week, 30 minutes. Progress by small weekly additions. Paired with the protein floor, this converts the prescription from “weight loss” to “fat loss.” Tier 2 — Walking (the underrated workhorse): daily walks aid digestion and constipation, mood, blood sugar, and the habit scaffolding that maintenance runs on. A reasonable arc: wherever you are now → +2,000 steps within a month or two. Tier 3 — Cardio you enjoy: heart and fitness benefits, modest extra deficit; entirely optional for the weight outcome itself. Pick by enjoyment, since enjoyment predicts persistence. GLP-1-specific practicalities: fuel lightly before training — on a suppressed appetite, fasted hard sessions invite dizziness; a yogurt or half a shake beforehand fixes most of it. Hydrate deliberately (thirst is blunted). Energy often dips in the first month — schedule lighter sessions around dose increases and don’t read week-3 fatigue as the new normal. And if you’re starting from sedentary, start insultingly small (10-minute walks, 15-minute band sessions): the medication’s promise is that movement gets easier as weight drops — months in, most people can do things that felt impossible at the start, which becomes its own motivation engine. The maintenance preview worth internalizing: in long-term weight-keeping research, regular activity is one of the strongest predictors of keeping lost weight off — the habits built during the loss phase are the maintenance plan.