GLP-1s and Exercise: How 6 Women Found Their Fitness Stride
We all know exercise is good for weight management and overall well-being — but actually doing it? That’s another story. You’re not alone if moving your body feels like a struggle.
Getting back into exercise after a hiatus is tough, no matter where you are on your weight loss journey. And yet, carrying excess weight can make movement feel even harder.
Some people may need extra support — that’s where GLP-1s (glucagon-like peptide receptor agonists) like Ozempic® and Wegovy® enter the picture. These medications help curb appetite, making it easier to stay in a calorie deficit and lose weight.
As GLP-1s lead to weight loss, many women are finding the motivation and confidence to adopt a regular exercise routine.
We connected with six women using GLP-1s to explore how they’ve changed their relationship with movement and improved their fitness. Read on for their experiences, insights, and advice about GLP-1s and exercise.
This article was reviewed by Craig Primack, MD, FACP, FAAP, FOMA.
Image Credit: Jorge Elizaquibel/istockphoto.
How Weight Loss on GLP-1s Makes Exercise Easier
Even modest weight loss can make a big difference when it comes to movement. Research shows it can improve mobility, ease joint pain, and boost energy levels, all of which make exercise feel less burdensome.
GLP-1 medications help with weight loss by mimicking a naturally occurring hormone that helps reduce hunger and slow the movement of food through your stomach.
When paired with increased physical activity and healthier eating habits, these drugs don’t just support weight loss. GLP-1s like semaglutide can also lower blood sugar levels and reduce the risk of heart disease in people with type 2 diabetes.
Image Credit: Drazen Zigic/Istockphoto.
How GLP-1s Can Shift Your Mindset About Movement
For many, the biggest change is simply feeling capable of movement again.
This was the case for Brittany H., 34, who says: “Carrying the extra weight over the years wore on my joints and has become painful at times. That pain is slowing, though, as the weight is coming off.”
The difference has also been huge for Brittany F., 38. “Since losing weight with GLP-1 [medication], I can do more exercise, as well as complicated exercises that I had previously been too large to do,” she says. “Physical activity makes me feel energized and helps me accomplish more throughout my day.”
It can also be a game-changer for motivation.
“Being on a GLP-1 has greatly increased my motivation to exercise!” shares Bailey, 27. “I think it’s a lot easier to stay motivated when you can see progress, and combining exercise with a GLP-1 medication allowed me to see real progress for the first time in a long time.”
Indeed, seeing the hard work pay off can really help motivate you to stay active.
Image Credit: Drazen Zigic/Istockphoto.
How They Got Started: Taking It Slow With GLP-1s and Exercise
It can be tempting to jump straight into intense workouts, especially if you’re feeling a surge of energy — but easing in is key.
The official Physical Activity Guidelines for Americans recommend starting with lower-intensity activities and shorter workouts and gradually increasing them over time.
That’s exactly the approach Christie, 54, took when she started GLP-1s. “I started slow with low expectations,” she says. She knew she couldn’t push herself too hard too soon while her body was still adjusting to the medication.
“At first, I felt really tired as my body recalibrated to less incoming calories,” Christie explains. “I gave myself time to adjust and then also needed to realize lots of my workout clothes did not fit.”
So, she set realistic goals and slowly increased them over time when she felt ready.
For Brittany F., the process has been about listening to her body. “My activity levels vary based on how the GLP-1s affect me each week,” she says. “Some weeks, I am more active, but often, while on the highest dose of the medication, I find I am extremely tired.”
And that’s okay. Staying consistent doesn’t mean pushing yourself to exhaustion. Instead, it means finding a sustainable routine that works for you.
Image Credit: Drazen Zigic/Istockphoto.
The Power of Small Changes and Consistency
Even small changes can make a big difference. Sherry, 63, found easy ways to sneak more movement into her day before she even set foot in a gym.
“I parked farther from my office entrance, so I would have to walk more. I took the stairs instead of the elevator,” she shares. “Don’t put a number to determine success. Just start out a little at a time. Walking is great exercise, and it’s free.”
The key is starting where you are and building from there.
Over time, small steps add up, and what once felt difficult can start to feel like second nature. As many of these women found, the more they moved, the stronger and more confident they became — paving the way for even bigger fitness goals.
Image Credit: Nensuria / iStock.
Building Endurance: How Weight Loss Fuels Fitness
Not only does weight loss make exercise easier, but it can also make it more effective. As the body adapts to consistent movement, strength and endurance naturally improve, too.
For Sherry, the difference in stamina was immediate. “I am really enjoying walking because I can now do it without getting winded,” she shares.
Brittany F. echoes this, saying, “I’m feeling good about my overall health. I know as I continue to lose weight, I will become even more active!”
Research backs up these experiences. Studies suggest that weight loss can improve aerobic capacity and muscular efficiency, making workouts feel easier and allowing for greater endurance over time.
One study found that even a five percent reduction in body weight can lead to significant improvements in cardiovascular fitness.
All this is to say: As fitness levels increase, it becomes easier to push workouts further — whether that means jogging a little longer, increasing speed on a treadmill, or adding a few more reps to a strength routine.
Over time, those small adjustments build momentum, leading to major improvements in strength, stamina, and overall well-being.
Image Credit: Prostock-Studio/Istockphoto.
Finding Joy in Movement: From Chore to Enjoyment
For Bailey, one of the biggest changes since starting GLP-1s has been consistency.
“I worked out before taking a GLP-1 as well, but I was not as consistent. I was active out of desperation to lose weight and often found myself doing high-intensity workouts five days in a row — then not again for three weeks,” she explains. “Now, I do much more manageable workouts on a consistent schedule.”
Christie, on the other hand, has actually scaled back her workouts since starting GLP-1s. But in a way, that feels healthier. “I suspect this is because I was over-exercising before in a hopeless effort to lose weight,” she says.
So, now, exercise feels less like punishment and more like self-care. “My focus is more on being healthy rather than just trying to maintain weight,” Christie notes. “Since weight loss has been easier and less stressful on my body, I feel like I’m moving because I want to — not because I have to.”
Her advice? Find movement that brings you joy. “I think variety in exercise is good — run some days, bike some days, and hike others,” she suggests. “And find friends to exercise with.”
Image Credit: JLco – Julia Amaral/Istockphoto.
Enjoyable Movement for Sustainable Fitness
Research supports this approach, too. One study found that people are more likely to stick to their workout routines when they actually enjoy them.
It might take some trial and error to figure out what you like, whether it’s group classes, hiking, or at-home strength training.
Appreciating your own growth can also be a helpful way to focus on your goals. “You don’t have to be the strongest or fastest person in the room, just don’t give up,” Brittany H. advises. “Find what works for you. That could be a class, doing something on your own at the gym, or even outside at a park! Exercise comes in all forms. Just be consistent with it.”
Image Credit: Zinkevych / iStock.
More Than Weight Loss: How GLP-1s and Exercise Build Confidence
Weight loss is one of the goals for lots of GLP-1 patients. But for many, the most meaningful change is in how they feel — both physically and mentally.
Research suggests that losing just 10 percent of your body weight can:
- Increase energy
- Improve mood
- Boost self-esteem
But beyond that, being able to move more freely and build strength can be just as transformative.
For Bailey, the biggest shift has been in how she sees herself. “I feel so much better about my health than I used to,” she says. “I have a better relationship with my body now, and I understand how to do what is best for my mind and body instead of just always trying to change my appearance.”
Jacquelyn, 34, agrees, saying, “Looking better and feeling better snowballs into enjoying everything more, even exercising. Connecting with your body involves taking care of it in every way.”
Others echo this, sharing that confidence grows alongside strength and endurance. Feeling capable, energized, and strong is also about regaining a sense of control and creating a healthier, more sustainable lifestyle.
Image Credit: Ridofranz/istockphoto.
Final Thoughts: GLP-1s and Exercise
Fitness is an important element of the weight loss process, but it’s often easier said than done — especially if you have extra weight. GLP-1s can be a powerful tool to help kickstart weight loss and sustain a fitness journey.
Here’s what to keep in mind from these women’s experiences with GLP-1s and exercise:
- Starting slow and listening to your body is key. Many find that easing into movement, setting realistic goals, and making small, consistent changes helps build lasting habits.
- Weight loss can make movement easier and more effective. Even a modest reduction in body weight can ease joint pain, boost energy, and improve endurance, making exercise feel more doable.
- Exercise becomes more enjoyable and sustainable. As strength and confidence grow, workouts feel less like a chore and more like self-care — leading to a healthier, more balanced approach to fitness.
- Related: Weight Loss Workout Plan for Women to Reach Your Goals
- Related: Weight Loss Injections: What You Need to Know
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This article originally appeared on ForHers.com and was syndicated by MediaFeed.org.
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