How often should you strength train on a GLP-1 medication?

Short answer

Start with two or three sessions a week of about 25 to 40 minutes, working each major muscle group. Begin with one or two sets of each exercise, stopping a couple of repetitions before it gets very hard. Add a set, more repetitions or a little more weight when a session feels steady. In weeks with low energy or stomach symptoms, repeat the week before instead.

See a simple weekly plan

How many days a week

Public health guidelines recommend muscle-strengthening activities that work all the major muscle groups on two or more days a week.^[1]^[2] For people taking GLP-1 medications, the joint advisory on nutrition with GLP-1 therapy suggests aiming for at least three, adjusted to your fitness.^[4]

Two sessions a week is a realistic start if you’re new to training. Add a third when two feel routine.

How long, and what to do

A full-body session of 25 to 40 minutes is enough. Pick one exercise for each of these: legs (a squat or sit-to-stand), a push (a wall or incline push-up, or a press), a pull (a row), hips (a glute bridge or deadlift) and a carry or core move.

For beginners, one to three sets of 8 to 12 repetitions, two or three days a week, is a common starting point.^[3] Rest one to two minutes between sets.

Here is the beginner plan coaches on Holicoach can start from:

Strength 2× a week · For beginners, about 25 minutes

Full body A
Exercise	Sets	Reps	Rest
Sit-to-stand from a chairUse your arms only if you need to.	2	10	90 s
Wall push-up	2	10	60 s
Dumbbell row	2	10 each side	60 s
Glute bridgePause for a second at the top.	2	12	60 s

Full body B
Exercise	Sets	Reps	Rest
Goblet squat	2	8 to 10	90 s
Seated dumbbell shoulder press	2	10	60 s
Romanian deadlift with dumbbellsKeep your back long.	2	10	90 s
Farmer carryStand tall and breathe normally.	2	30 s	60 s

Start with 2 sets. When every set feels steady for two sessions in a row, add a third. When 3 sets at the top of the rep range feel steady, move up to the next dumbbell or a harder version of the move and go back to the bottom of the range. In a week with low energy or stomach symptoms, repeat the week before instead of progressing.

How to progress

Increase one thing at a time, and only when the current level feels steady for a couple of sessions:^[3]

Add a set.
Then add repetitions, up to the top of the range.
Then move to a slightly heavier weight, or a harder version of the move, and go back to the bottom of the range.

When to hold back

In a week with low energy, poor sleep or stomach symptoms, repeat the week before or do fewer sets. That’s part of training, not a failure. Read: how to train on days you feel sick or tired

Check with a clinician first if you have a heart condition, a recent injury, or are 65 or over and new to exercise.

Get help now if you can't keep food or fluids down, have severe stomach pain, or feel faint. Contact your prescriber or urgent care today.

Frequently asked

Should I train on consecutive days?

Leave at least one rest day between full-body sessions, so each muscle group gets time to recover. If you train more often, split the work, for example upper body one day and lower body the next.

How heavy should the weights be?

Heavy enough that the last two or three repetitions take real effort, but light enough that you can keep good form. If you can easily do several more, it's time to go up.

What if I miss a week?

Pick up where you left off, or repeat an easier week. One missed week makes little difference over months of training.

How often should I strength train, and for how long?