Ozempic and Exercise: Tips and Guidance

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 you’re considering the medication, you may be wondering, Can you work out on Ozempic? The answer is yes — absolutely.

Research on Wegovy shows that once-weekly semaglutide injections may help people manage weight when used alongside a balanced eating plan and increased physical activity. Still, you’ll want 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 receptor agonists. These medications may work in several ways to support weight loss.

• They mimic the GLP-1 (glucagon-like peptide-1) hormone to boost insulin production in the pancreas

• They help lower blood sugar

• They impact areas of the brain involved in appetite regulation

Ozempic was approved by the FDA (U.S. Food and Drug Administration) in 2017 for type 2 diabetes and heart disease and is sometimes used off-label for weight management. 

Wegovy, a higher-dose version of semaglutide, was approved in 2021 for weight loss in people with obesity or overweight with obesity-related conditions like high blood pressure (hypertension) and high cholesterol.

So, is semaglutide effective for weight loss?

Clinical trials sponsored by Novo Nordisk found that participants with obesity or overweight (but without type 2 diabetes) lost 15.2 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.

While GLP-1 injections are linked with 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.

1. The Health Benefits of Ozempic and Exercise

Though GLP-1s 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.

Some of the other perks of exercise include preventing and managing:

• Heart disease, like heart attacks and strokes

• Hypertension

• Diabetes

• Several kinds of cancer

Beyond the physical health benefits of exercise, working out is also associated with improved mental health.

2. Ozempic and Exercise for Weight Loss

Since exercise is also 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.”

This is when your weight loss progress stalls, and while it doesn’t happen to everyone, it’s a real possibility.

Though it can be frustrating, 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.

3. Exercise and Muscle Mass

When you lose a lot of weight quickly, you can also lose some 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?

Let’s explore the options ahead.

Resistance training — which can either 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

• Weight lifting (with free weights or machines)

But it’s crucial not to rush things as you adjust to a new medication like Ozempic.

As with all forms of exercise, remember to start slow and gradually increase your goals. And you should also always stretch 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 strength training with cardio may be more effective for weight loss.

One study found that doing both resistance 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

One of the most important things to remember 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 some steps to take to ensure it’s safe and in line with your health goals.

Check in With Your Healthcare Provider

Consult your provider before starting a workout plan. Discuss things like your weight, weight loss goals, your current fitness level, past injuries or 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.

Start Slowly and Ease Into Things

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 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.

Support Your Workout Routine With a Balanced Diet

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, also recommends prioritizing eating high-protein foods to prevent excessive muscle loss while losing weight.

It’s essential to prioritize nutrition in the early days of 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.

Get Plenty of Rest

Leave room for rest and recovery. Rest allows your body to recover and adjust and can also prevent injury and burnout.

While we’re on the subject of rest — you should aim for at least seven hours of sleep a night to maximize recovery and get the energy you need to maintain 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 30-45 minutes of weight 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, having a buddy can keep you both accountable and make working out more fun.

• Day 4: Do some balance and stretching exercises, like yoga or barre, for around 30 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.

Remember, this is just an example of what you could do and what to work up to when you’re ready.

Ozempic and similar GLP-1 injections are prescribed alongside a healthy eating plan and increased 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 heart 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 get started on your weight loss and fitness journey today.

Do our free online assessment to see if weight loss drugs might be able to help you reach your goals.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.