Exercise on GLP-1: Workouts & Performance Protocol

Exercise accelerates weight loss 20-30% on GLP-1. But timing, intensity, and nutrition matter critically. This guide shows the evidence-based approach used by our Lagos fitness clients.

The Timeline: When to Start Training

Why wait 4 weeks? Premature intense exercise on GLP-1 causes: severe nausea, fainting, dehydration. Your muscles need energy. GLP-1 reduces it. Give 4 weeks adaptation.

Phase 1 Exercise (Weeks 5-8): Foundation Building

Goal: Build habit, create calorie deficit, preserve muscle base

Frequency: 3-4 days/week

Structure: Strength training focus (body prefers preserving strength).

Calorie burn estimate: 300-450 kcal total daily activity. Synergizes with appetite suppression for 1.0-1.2 kg/week loss.

Phase 2 Exercise (Weeks 9-16): Performance Building

Goal: Increase intensity, maintain muscle, accelerate weight loss

Frequency: 4-5 days/week

Progression: Add weights. Increase reps. Higher intensity cardio.

Calorie burn estimate: 500-700 kcal daily. Combined with GLP-1 = 1.2-1.5 kg/week loss.

Phase 3 Exercise (Weeks 17+): Maintenance & Optimization

Goal: Maintain muscle, optimize performance, reach target weight

Frequency: 5-6 days/week

Structure: Advanced strength + performance cardio

• Strength training: 4 days/week with progressive overload (add weight weekly)
• Cardio: 2 days/week (one steady, one interval-based)
• Rest: 1 day completely off

Key Exercise Principles on GLP-1

Principle 1: Prioritize Strength Over Cardio

Cardio burns calories but muscle training preserves lean mass. On GLP-1, you want:

• Maintain muscle (strength training most important)
• Burn extra calories (cardio secondary)
• Ratio: 60% strength, 40% cardio = best body composition

Principle 2: Eat Protein Post-Workout

Within 2 hours after strength training, consume 30-40g protein. Muscles need it for recovery. Appetite suppression might limit intake - use protein shake if needed.

Principle 3: Stay Hydrated During Exercise

GLP-1 causes dehydration risk. Drink 500-750mL water during workout. Don't wait until thirsty - thirst signal is suppressed.

Principle 4: Avoid Overtraining

Calorie deficit + exercise = recovery stress. Limit intense workouts to 3-4/week. Too much = fatigue, injury, weight loss plateau.

Exercise Mistakes to Avoid

Lagos Gym Recommendations

Equipment needed: Dumbbells (5-20kg), barbells, benches, pull-up bar. Any proper gym has these. Boutique CrossFit boxes also good for community/accountability.

Home workout alternative: If gym access is limited, bodyweight + resistance bands can cover most movements. Resistance bands are widely available online and in sports stores.

Popular Lagos gyms optimized for weight loss clients:

• Badgerfit - Multiple locations, good equipment, supportive community
• GymXperience - VI location, modern equipment
• Sweat Studios - Classes + strength, accountability factor

Tracking Exercise Progress

Record these weekly:

• Workouts completed: Did you hit your target 3-4 sessions?
• Weight/reps progression: Can you do more reps or use heavier weight?
• Energy during workout: 1-10 scale. Should improve week-to-week.
• Recovery quality: How sore next day? (Some soreness = training worked. Excessive = overtraining)
• Body measurements: Monthly waist/hip. Should decrease 1-2cm/week.

Special Scenarios

If Fatigued During Workout

Stop. Go home. Eat carbs + protein. Fatigue signals underfueling. Your body needs calories. GLP-1 suppresses hunger, not actual need for fuel. Eat more.

If Severe Muscle Soreness Lasts 5+ Days

You overdid it. Take 2-3 rest days. Increase protein to 150g daily. Next workout: 50% intensity. Build back slowly.

If Scale Stops Moving But Measurements Decrease

Normal. You're losing fat, gaining muscle from exercise. Scale doesn't show this. Waist circumference is better metric. This is actually better body composition.

If Injured During Workout

Stop that exercise. Rest 3-5 days. Do other muscle groups. Weight loss doesn't stop just because you can't train one area.

Performance Expectations Timeline

• Week 1-4: Weak, tired. That's ok. Building foundation.
• Week 5-8: Strength improving. Energy up. Endurance building.
• Week 9-16: Noticeable strength gains. Can lift heavier. Faster/longer cardio. Weight dropping 1.2-1.5kg/week.
• Week 17+: Performance-athlete phase. Aesthetic changes obvious. Energy high. Sustainable long-term.

When to Seek Help

Contact a trainer if:

• Unsure about proper form on lifts
• Not seeing strength progress after 4 weeks consistent training
• Persistent pain in joints (not muscle soreness)
• Want custom program designed for your goals

EkoPeptide can recommend Lagos personal trainers experienced with GLP-1 clients (different approach than normal training).