If you’re starting Wegovy® or weighing your options, you might wonder, Can you exercise while taking it — and should you?
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(unless otherwise noted).
Wegovy® contains the active ingredient semaglutide. It belongs to the class of GLP-1 receptor agonist drugs and promotes weight loss through a few key actions:
It mimics the body’s natural GLP-1 hormone, boosting insulin production in the pancreas.
It helps control blood sugar levels.
It affects brain regions that regulate appetite.
It slows gastric emptying (how quickly food leaves the stomach after eating).
Wegovy® is FDA-approved for weight loss in people with obesity or excess weight accompanied by related health conditions such as high blood pressure (hypertension) or high cholesterol.
As far as effectiveness, clinical trials have shown that people with obesity or overweight who took Wegovy® alongside healthy lifestyle changes (like exercise!) lost up to 20 percent of their body weight after 68 weeks of treatment.
So, Wegovy® and exercise results are pretty promising, especially when healthy eating is also prioritized.
In Novo Nordisk clinical trials, participants combined a 500-calorie daily reduction with about 150 minutes of physical activity a week.
This is aligned with what the Centers for Disease Control and Prevention (CDC) says to aim for each week:
150 minutes (or 2.5 hours) of moderate-intensity aerobic exercise
Or 75 minutes of vigorous-intensity activity
Plus a couple of strength training sessions
But these are just goals, not mandates — consider them something to work toward if you aren’t there yet.
Does Wegovy® work without diet and exercise? GLP-1 medications like Wegovy® are linked to weight loss and may help you lose weight without working out, but they’re not a replacement for healthy habits.
In fact, the FDA’s prescribing label for Wegovy® specifically recommends using the medication alongside a nutritious diet and regular exercise.
Whether you’re on Wegovy® or not, physical activity is essential for overall health and well-being.
Exercising on Wegovy® can offer several critical benefits. It may:
Support physical and mental health
Boost weight loss and prevent a weight loss plateau
Prevent lean muscle loss (which can happen with weight loss)
Let’s explore each benefit in more detail.
Regular exercise is essential not just for weight loss but for overall health. Staying active plays a major role in managing blood sugar and reducing the risk of serious health conditions, including:
Heart disease, including heart attack and stroke
High blood pressure
Type 2 diabetes
Various types of cancer
Regular exercise is also a great way to improve lower back pain and build core strength.
On top of the physical benefits, exercise supports better mental health. It’s been connected with improved mood, lower stress levels, and an elevated sense of well-being.
Exercise plays a key role in achieving and maintaining a healthy weight.
Plus, by gradually increasing your activity level and setting new fitness goals as you progress, you can support your weight loss and help prevent or break through a common challenge: the weight loss plateau.
A plateau happens when weight loss slows or stalls. This is a normal part of many people’s weight loss journeys, though it doesn’t happen to everyone.
While it can feel discouraging, a plateau is often a sign your body is adjusting to changes you’re making — and exercise can help. To keep making progress, consider changing up your workout routine or gradually increasing the intensity to keep your body challenged.
Rapid and significant weight loss — including weight loss from GLP-1 medications like Wegovy® — can sometimes contribute to a decrease in lean muscle mass.
But you can absolutely build muscle while taking Wegovy®. Incorporating strength training into your routine can help you preserve and even build muscle and improve your body composition while you shed weight.
Adding weight lifting to your routine also might be more effective for weight loss and fat burn than just focusing on cardio alone.
Not to mention, it can just help you feel stronger in your body. That’s one of those undercelebrated but amazing non-scale-related wins.
Resistance training — whether through lifting weights or using your own body weight — can boost your resting calorie burn and build and preserve muscle mass.
Some common strength training exercises include:
Squats
Push-ups
Planks
Lunges
Sit-ups
Weight lifting (free weights, resistance bands, or machines)
But it’s important not to rush as your body adjusts to a new weight loss medication like Wegovy®.
As with any exercise routine, start slow and gradually increase your intensity and goals. Always warm up and stretch before strength training to help prevent injury.
You might begin with bodyweight exercises or light weights, then progressively increase the weight, duration, and frequency of your sessions.
Cardio works by raising your heart rate, which boosts energy expenditure and fat burning. Translation: Moving your body quickly gets your heart pumping and burns calories.
Popular cardio workouts to try:
Running or jogging
Brisk walking or hiking
Using the elliptical machine
Jumping rope
Biking or indoor cycling
Climbing stairs
Swimming
The key to sticking with any workout? Finding what you actually enjoy — that’s what makes it sustainable over time.
Now let’s get into the nitty-gritty of how to start an exercise routine when taking Wegovy®.
Before starting any exercise program, talk to your healthcare provider about your weight loss goals, current fitness level, past injuries, and any health conditions that might affect your ability to work out.
They can give you personalized guidance on what to do — and what to avoid — while on Wegovy®.
If you’re accessing Wegovy® through Hers, you’ll also get access to the Hers app, which features tools to support sustainable, healthy weight loss. These resources can help you build healthier habits around movement, nutrition, and sleep. They include:
Dynamic protocols to help improve nutrition, movement, and sleep-based habits for sustained weight loss
In-app sleep and mindset techniques developed by psychologists to help improve sleep quality
Daily protein recommendations to help maintain muscle mass while taking prescription medication for weight loss
Daily activity goals to achieve regular movement while taking medication
Over 100 healthy recipes and meal plans developed with nutritionists
Healthy eating tips tailored to your unique eating pattern (like emotional eating or automatic eating)
You can also use the Hers app to contact a licensed care provider with questions about your Wegovy® diet and exercise plan at any point — or anything else that comes up.
It’s important not to rush or set overly ambitious goals too soon. Everyone’s fitness levels are different, and it may take time to determine your own. This is especially true while adjusting to a new medication.
In general, aim to gradually work toward the recommended 150 minutes of exercise per week.
And try spreading out your workouts across the week — three to four sessions of low-impact exercise lasting around 30 minutes each, plus an hour or two of walking, can be a great place to start.
Research shows that combining exercise with healthy dietary changes — like increasing protein intake — can help you burn fat and build muscle more effectively.
Craig Primack, MD, a physician specializing in obesity medicine and Senior Vice President of Weight Loss at Hims & Hers, recommends prioritizing high-protein foods to prevent excessive muscle loss during weight loss.
Through Hers, you can access high-protein meal-replacement shakes and bars designed to support people on medications like Wegovy®. They make it easier to get enough protein and essential nutrients — especially on busy days when meal planning feels like a stretch. They also help you stay consistent with your calorie intake and preserve lean muscle mass.
Focusing on nutrition is particularly important in the early days of taking Wegovy® as your body adjusts. A well-rounded diet (and hydration!) can give you the energy levels you need to power through workouts and stay active.
Learn more about what to eat on Wegovy® in our guide.
Make sure to build rest and recovery time into your routine. This can help reduce the risk of injury and burnout.
Aim for at least seven hours of sleep each night to support recovery and have the energy you need to keep up with your exercise plan.
If your fitness level and pace align, here’s a sample week-long routine combining cardio and strength training:
Day 1. 30 minutes of kettlebell exercises plus 30 minutes of walking.
Day 2. 30 minutes of walking or light movement throughout the day, plus 30 to 45 minutes of weight training using free weights, machines, or Pilates.
Day 3. An hour-long group fitness class or team sport (interactive activities help engage your mind, work different muscle groups, and may even boost accountability or make workouts more fun).
Day 4. 30 minutes of balance and stretching exercises like yoga or barre, followed by 30 minutes of strength training with exercises such as push-ups, sit-ups, and squats.
Day 5. 45-minute run, walk, swim, or bike ride.
Day 6. 30 minutes of strength training and 30 minutes of cardio.
Day 7. Take it easy and rest to recover.
This plan is just an example, so feel free to adjust and build up as you get comfortable with your routine.
Wegovy® and similar GLP-1 injections are prescribed alongside a healthy eating plan and increased physical activity. In other words, Wegovy®, diet, and exercise should go hand in hand.
Here’s what to keep in mind about Wegovy® and exercise to maximize weight loss:
Working out on Wegovy® 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.
It’s best to start slowly and eventually increase your fitness goals as you progress.
Exercise should include cardio and strength training, which together support a whole host of physical and mental health benefits. Exercise can also prevent excessive muscle loss as you lose weight on Wegovy®.
Besides exercising, you can support your overall health by eating a balanced and healthy diet with lots of protein, 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 a weight loss program and kick off your fitness journey today.
Take our free online assessment to see if weight loss medications like Wegovy® might be able to help you reach your goals.
Ozempic® and Wegovy® are registered trademarks of Novo Nordisk A/S. Hims, Inc. is not affiliated with or endorsed by Novo Nordisk A/S.
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