More and more treatment options are becoming available for obesity and overweight. This includes type 2 diabetes drugs and weight loss medications like Ozempic® and Wegovy® (semaglutide). But can Ozempic and exercise be combined for better results?
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More and more treatment options are becoming available for obesity and overweight. This includes type 2 diabetes drugs and weight loss medications like Ozempic® and Wegovy® (semaglutide). But can Ozempic and exercise be combined for better results?
If you’ve been prescribed Ozempic or are considering the medication, you may be wondering, Can you work out on Ozempic? Or should you? The answer is yes — absolutely.
Research on Wegovy® shows that once-weekly semaglutide injections can help people manage weight when used alongside a balanced eating plan and increased physical activity. In fact, Wegovy® clinical trials found that participants lost up to 20 percent of their body weight after a 68-week treatment plan. This is all super promising, but it’s always best to go at your own pace.
We’ll break down why exercise is so important while taking Ozempic and how to find the right workout plan for your fitness level.
Semaglutide belongs to a class of medications known as GLP-1 (glucagon-like peptide-1) receptor agonists. These medications may work in several ways to support weight loss. They’ve been shown to:
Mimic the GLP-1 hormone to boost insulin production in the pancreas
Help lower blood sugar (glucose)
Impact areas of the brain involved in appetite regulation
Ozempic is approved by the FDA (U.S. Food and Drug Administration) for type 2 diabetes and heart disease. It’s sometimes used off-label for weight management. (Off-label means a drug is prescribed to treat something other than what it’s FDA-approved for.)
Wegovy®, a higher-dose version of semaglutide, is FDA-approved for weight loss in people with obesity or overweight with at least one obesity-related condition, like high blood pressure (hypertension) or high cholesterol.
So, is semaglutide effective for weight loss?
Clinical trials sponsored by Novo Nordisk (the maker of Ozempic and Wegovy®) found that participants with obesity or overweight (but without type 2 diabetes) lost an average of 15 percent of their body weight after 104 weeks of 2.4 milligrams (mg) weekly semaglutide treatment. It also led to improved glucose levels and reduced cardiovascular risk.
Curious how Wegovy® affects your workouts and vice versa? Learn more in our guide to Wegovy® and exercise.
While GLP-1 injections can support weight loss, they don’t replicate the many health benefits of eating well and working out. These medications should be used alongside healthy lifestyle changes, including a nutritious eating plan and regular exercise.
Whether you’re taking one of these medications or not, physical activity is essential to overall health and well-being.
Exercising on Ozempic is beneficial for a few reasons. It can:
Support physical and mental health
Help prevent a weight loss plateau
Prevent lean muscle loss
Let’s explore each benefit in more detail.
Though GLP-1 drugs help regulate appetite and stabilize blood sugar levels, exercise is still an essential element of blood sugar control and weight management. In other words, GLP-1s won’t replace all the health benefits you’d reap from exercising.
Other perks of exercise include preventing and managing:
Heart disease and related events, like heart attacks and strokes
Hypertension
Diabetes
Several kinds of cancer
Beyond the physical health benefits of exercise, working out is associated with improved mental health.
You can also read accounts from real women sharing how GLP-1s transformed their approach to exercise.
Since exercise, like Ozempic, is linked to achieving and maintaining a healthy weight, slowly increasing and working toward new fitness goals may also help address or prevent an “Ozempic plateau.”
A plateau is when weight loss progress stalls. Although it doesn’t happen to everyone, it’s a real possibility.
It can be frustrating, but hitting a weight loss plateau is common and normal.
One way to help continue seeing progress and maintain weight loss, if necessary, is to keep changing up or intensifying your workouts.
When you lose a lot of weight quickly, you can also lose muscle mass. So, GLP-1s might lead to the loss of lean muscle mass in some people.
But can you build muscle on Ozempic? Yes, strength training can help you build and maintain muscle while losing weight on Ozempic.
Does Ozempic cause muscle and joint pain? The short answer is probably not. This side effect hasn’t been reported in any clinical trials, though some people have mentioned experiencing it anecdotally.
A common cause of back pain is having overweight or obesity. One reason is that excess weight puts pressure on the spine and can contribute to poor posture.
Whatever the cause, lower-back pain is an issue that exercise can help address and improve.
So, how much exercise is required to reap its health benefits? The Centers for Disease Control and Prevention (CDC) says to aim for:
150 minutes (or 2.5 hours) of moderate-intensity activity spread over the course of a week
Or 75 minutes of vigorous-intensity activity each week
Plus some strength training a couple of days a week
Ready to learn about specific fitness routines for Ozempic? We’ll explore the options ahead.
Resistance training — which can involve lifting weights or using your body weight to do exercises — can increase the amount of calories your body burns at rest.
Strength training can also help you maintain or build muscle mass, which can be lost during weight loss. This can improve your body composition (the ratio of muscle, bone, and body fat percentages in your body).
Some examples of strength training:
Squats
Push-ups
Planks
Lunges
Sit-ups or crunches
Weight lifting (with free weights or machines)
Resistance-band exercise
But it’s crucial not to rush things as you adjust to a new medication like Ozempic.
As with all forms of exercise, it’s best to start slow and gradually increase your goals. And you should also always warm up with dynamic stretches before lifting or exercising to prevent injuries.
You could start by using your body weight or lifting light weights and slowly increase the weight you lift and how many strength-training sessions you do each week.
Cardio exercise is another critical piece of the weight management puzzle. In fact, combining weight training with cardio may be more effective for weight loss.
One study found that doing both resistance training and aerobic exercise for 12 weeks resulted in greater weight and fat loss compared to doing either type of exercise alone.
Cardio exercises can help with weight management because they raise your heart rate, leading to energy and fat burn. In other words, quickly moving your body gets your heart pumping and burns extra calories.
There are plenty of heart-pumping cardio workouts to try, such as:
Running or jogging
Brisk walking or hiking
Using the elliptical machine
Jumping rope
Biking or indoor cycling
Climbing stairs
Swimming
Bouncing on a rebounder (mini-trampoline)
One of the most important things to do when exploring your workout options? Figuring out what you enjoy most — that’ll actually increase the likelihood of sticking to a workout routine.
Before you jump into a workout routine, here are steps to take to ensure it’s safe and in line with your health goals.
Consult your provider before starting a workout plan. Discuss things like your weight, weight loss goals, current fitness level, past injuries, physical limitations, and other health conditions that might impact your fitness goals.
They can advise you on more specific dos and don’ts of starting a new workout routine while on Ozempic and offer personalized recommendations.
Everyone’s fitness level is different, and it’s important not to rush into things and set really high fitness goals before you’re ready.
Still, you can aim to work toward getting the recommended 150 minutes of exercise a week. During clinical trials sponsored by Novo Nordisk, participants ate 500 fewer calories than usual a day and got 150 minutes of physical activity per week.
In general, it’s best to spread out physical activity throughout the week. You could try three or four 30-minute, low-impact workouts a week with an hour or two of walking mixed in.
Research shows that combining exercise with healthy dietary changes — like eating more protein — helps burn fat and build muscle.
Craig Primack, MD, FACP, FAAP, MFOMA, a physician specializing in obesity medicine and Senior Vice President of Weight Loss at Hims & Hers, also recommends prioritizing eating high-protein foods to prevent excessive muscle loss while losing weight.
If you’re struggling to meet your protein goals, incorporating protein shakes or bars can help. Our physician-approved meal-replacement bars and shakes, for example, are designed to make that easier.
In general, it’s essential to prioritize nutrition while taking Ozempic to ensure you have the energy for exercise. So, if you’re wondering how to combat fatigue from Ozempic, a well-rounded diet is also part of the solution. Make sure to stay hydrated, too.
Leave room for rest and recovery. Rest allows your body to recover and adjust, and it can help prevent injury and burnout.
While we’re on the subject of rest, aim for at least seven hours of sleep a night to maximize recovery and get the energy you need to keep up with your workout plan.
Here’s a sample week-long cardio and strength-training routine if your fitness levels and pace are aligned:
Day 1: Do 30 minutes of kettlebell exercises plus 30 minutes of walking.
Day 2: Aim for 30 minutes of walking or movement throughout your day. Then do 30 to 45 minutes of strength training with free weights, machines, or Pilates.
Day 3: Play a sport for about an hour or join a group fitness class. Interactive physical activity is a great way to mix it up mentally and work out other muscle groups. Plus, being with other people can help you stay accountable and make working out more fun.
Day 4: Do balance and stretching exercises, like yoga or barre, for around 15 minutes. Then do a half-hour of strength training workouts, like push-ups, sit-ups, and squats.
Day 5: Go for a 45-minute run, walk, swim, or bike ride.
Day 6: Do 30 minutes of strength training followed by 30 minutes of cardio.
Day 7: Try to get your steps in, but also take it easy and rest.
This is just an example of what you could do and what to work up to when you’re ready. If you’re a beginner, take things slowly and ease into a pace that works for you.
Our guides to running for beginners, core exercises for beginners, and strength training for beginners can help get you started.
Ozempic and similar GLP-1 injections are prescribed alongside a healthy eating plan and regular physical activity. In other words, semaglutide and exercise — as well as nutritious meals — should go hand in hand.
Here’s what to keep in mind about Ozempic and exercise:
Working out on Ozempic is encouraged by healthcare professionals, but you should speak with your provider about your fitness level and physical condition before jumping into a new routine. They can help you come up with a personalized fitness plan.
Exercise includes cardio and strength training, which together support cardiovascular health, healthy blood sugar levels, and weight management. Exercise can also prevent excessive muscle loss as you lose weight on Ozempic.
It’s crucial not to rush into an advanced workout routine before you feel ready. Start slowly and eventually increase your fitness goals. You can also make it more fun by joining classes or finding a workout buddy.
Besides exercising, you can support your overall health by eating balanced meals, getting enough high-quality sleep, and staying hydrated.
Think you might be a good fit for GLP-1 medications? Hers provides online access to healthcare providers who can help you start your weight loss and fitness journey today.
Take our free online assessment to see if you’re eligible for weight loss drugs to help you reach your goals.
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