If you've been on a GLP-1 for a few weeks, you've probably heard "make sure you exercise." What most advice doesn't address is exercising when your energy is lower than usual, nausea is still unpredictable, and you're eating significantly less than before.
This is Part 3 of the Muscle Series. If you haven't read Part 1 and Part 2, those are worth reading first.
Walking is genuinely good for you — but it doesn't preserve muscle. Muscle is preserved in response to one thing: load. Your muscles need to work against resistance to receive the signal that they're needed.
How Little You Actually Need to Do
The research on the minimum effective dose consistently points to two sessions per week. Not five — two. Each session can be 20–30 minutes. No equipment required beyond your own bodyweight.
"Two 20-minute sessions per week, done consistently, will do more for your muscle mass than sporadic intense workouts whenever you feel up to it."
| Activity | Cardiovascular benefit | Muscle preservation |
|---|---|---|
| Walking | ✓ Yes | ✗ Minimal |
| Yoga / stretching | Some | ✗ Minimal |
| Resistance bands | Some | ✓ Yes |
| Bodyweight exercises | Some | ✓ Yes |
| Light dumbbells | Some | ✓ Yes |
A Beginner Routine That Works at Home
Session A — Lower body and core
Bodyweight squat: 3 sets of 10–15 reps. Hold a chair for balance if needed.
Glute bridge: 3 sets of 12–15 reps. Lie on back, knees bent, push hips up, squeeze at top.
Dead bug: 2 sets of 8–10 reps per side. Keeps the core working without neck or back strain.
Session B — Upper body and back
Wall push-up or incline push-up: 3 sets of 10–15 reps. Work toward the floor over time.
Resistance band row: 3 sets of 12 reps. Pull both hands toward your ribs, squeeze shoulder blades together.
Bicep curl with light dumbbells: 2 sets of 12 reps. Slow and controlled on the way down matters most.
Members get the full Muscle Preservation Protocol — illustrated exercise guides and progressive routines as you build strength over weeks.
See what's included →What to Do When You Have No Energy
On a low-energy day, one set instead of three is infinitely better than nothing. Your muscles still receive the signal they need to be maintained. The best workout is the one you'll actually do.
Continue to Part 4: How to Know If You're Losing Fat or Muscle →