Our Favorite Workouts for Women on GLP-1s (and Why We Don’t Recommend HIIT for Everyone)
When you start taking GLP-1 medications, you’ll often hear advice to “move more.” But here’s the thing: not all workouts are created equal especially for women on a weight loss journey.
The right kind of exercise can help you lose fat, protect muscle, boost energy, and feel more confident in your body. The wrong type can leave you feeling drained, discouraged, or even increase your risk of injury.
So, let’s break down the best workouts for women on GLP-1s and why high-intensity interval training (HIIT) isn’t always the answer.
Why Movement Matters on GLP-1s
GLP-1 medications make it easier to lose weight, but they don’t decide what kind of weight you lose. Without exercise, your body might burn through muscle along with fat. That’s a problem, because muscle is what keeps your metabolism strong, your shape toned, and your body healthy. That’s why choosing the right kind of workouts is so important.
Our Favorite Workouts for Women on GLP-1s
Here’s what we recommend most often to support fat loss while protecting lean muscle:
Strength Training: This is the number one workout we recommend. Lifting weights or using resistance bands, machines, or even bodyweight exercises helps you:
Build and protect muscle
Boost metabolism
Improve tone and definition
Strengthen bones and joints
You don’t have to lift heavy to get results. Consistency matters more than the numbers on the dumbbells.
Walking and Low-Impact Cardio: Walking is one of the most underrated workouts out there. It’s gentle on your joints, helps burn calories, and can lower stress. Aim for daily walks, even if it’s just 15–20 minutes at a time. Other great low-impact cardio options include cycling, swimming, or using an elliptical.
Mobility & Core Work: Stretching, yoga, and core exercises may not feel like “workouts,” but they play a huge role in preventing injury, improving posture, and keeping your body moving well.
Why We Don’t Recommend HIIT for Everyone
HIIT workouts (short bursts of intense exercise with little rest) are popular because they can burn calories quickly. But for women on GLP-1s, they aren’t always the best fit. Here’s why:
Higher risk of burnout - If you’re already eating less, your energy reserves may not match the demands of HIIT.
More stress on the body - HIIT can raise cortisol, the stress hormone, which may actually slow down weight loss.
Injury risk - Without proper recovery, HIIT can put too much strain on joints and muscles.
That doesn’t mean you can never do HIIT. For most women, it should be an occasional workout, not the main focus.
The Best Plan Is Personalized
At the end of the day, the best workout plan is one that matches your body, your goals, and your lifestyle. That’s why at our clinic, we design programs that balance:
GLP-1 medications (when appropriate)
Strength training to protect muscle
Gentle cardio to support fat loss
Nutrition to fuel your workouts
Hormone and metabolic support
Because true health isn’t about following the hardest workout, it’s about building a routine you can actually enjoy and stick with.
