Steps vs. Reps: What Really Matters on a GLP-1?

If you’re taking GLP-1 medications, you’ve probably heard advice about staying active. But here’s the question: should you focus on getting more steps or lifting more reps? The truth is, both matter, but in very different ways. Let’s break it down.

Why Movement Matters on GLP-1s

GLP-1 medications help with appetite control and weight loss, but they can also cause some muscle loss if you’re not careful. Movement whether it’s walking, lifting, or both helps protect your muscle and keep your metabolism strong.

The Walking Advantage

Walking is one of the easiest, most low-impact ways to support your health.

• Helps improve circulation and heart health

• Supports fat loss

• Boosts mood and reduces stress

Aim for 7,000–10,000 steps a day if you can. But remember, every step counts, even short walks.

The Strength Advantage

Strength training is where you keep your body strong and lean while on GLP-1s.

• Prevents muscle loss during weight loss

• Improves bone density

• Speeds up metabolism

Aim for 2–3 strength workouts per week, targeting all major muscle groups.

Steps or Reps? The Answer Might Surprise You

The real answer: both. Think of it this way, steps keep you moving all day, while reps keep your body strong for life. On GLP-1s, you’ll get the best results when you combine the two.

Why It’s Different for Everyone

Your fitness plan should match your health, your schedule, and your goals. For some, walking more is the first step. For others, building strength is priority one. That’s why having a plan tailored to you matters.

Move Smarter, Not Just More

The best exercise plan on GLP-1s is the one you can stick with and one that protects your muscle while you lose fat.

The only way to know the right balance for you? Get expert guidance from a healthcare professional who understands GLP-1s and your unique needs.

✅ Book your consultation today to get a custom exercise and nutrition plan so you can lose weight, keep muscle, and feel your best.