Exercise Routine for Patients on GLP-1 Treatment: Preserve Your Muscle Mass

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GLP-1 treatment can promote weight loss, but it's crucial to protect muscle mass to maintain a healthy body composition and an efficient metabolism. This routine combines strength training with light cardiovascular activities to optimize the benefits of the treatment while preserving muscle.

Weekly Routine Structure

  • Workout Days: 4-5 days per week.

  • Duration: 45-60 minutes per session.

  • Components:

    1. Warm-Up: 5-10 minutes.

    2. Strength Training: 30-40 minutes.

    3. Low-Impact Cardio: 10-15 minutes.

    4. Cool-Down and Stretching: 5-10 minutes.

Exercise Routine

1. Warm-Up (5-10 minutes)

  • Goal: Prepare muscles and joints, increase blood flow, and reduce the risk of injury.

  • Suggested exercises:

    • Brisk walking or stationary cycling (5 minutes).

    • Dynamic mobility:

      • Arm circles.

      • Hip rotations.

      • High knees.

2. Strength Training (30-40 minutes)

Alternate days (3 times a week):

Day 1: Upper Body

  • Push-Ups: 3 sets of 10-12 reps (can modify to knees if needed).

  • Dumbbell or Resistance Band Rows: 3 sets of 10-12 reps per arm.

  • Shoulder Press with Dumbbells or Bands: 3 sets of 10-12 reps.

  • Planks: Hold for 20-30 seconds (3 reps).

Day 2: Lower Body

  • Squats: 3 sets of 10-12 reps.

  • Glute Bridges: 3 sets of 10-12 reps.

  • Lunges: 3 sets of 10-12 reps per leg (use support if needed).

  • Calf Raises: 3 sets of 15 reps.

Day 3: Core and Stabilization

  • Bird Dog: 3 sets of 10 reps per side.

  • Russian Twists (with or without weight): 3 sets of 20 reps.

  • Dead Bug: 3 sets of 10 reps.

  • Side Planks: Hold for 20 seconds per side (3 reps).

3. Low-Impact Cardio (10-15 minutes)

  • Suggested options:

    • Brisk walking.

    • Swimming.

    • Stationary cycling.

    • Elliptical machine.

  • Intensity: Maintain a moderate pace (you should be able to hold a conversation while exercising).

4. Cool-Down and Stretching (5-10 minutes)

  • Suggested stretches:

    • Quadriceps stretch.

    • Hamstring stretch.

    • Arm and shoulder stretch.

    • Spinal twist (lying down).

  • Hold each stretch for 20-30 seconds.

Additional Tips

  1. Gradual Progression: Start with light weights or bodyweight exercises and gradually increase intensity and repetitions as you improve.

  2. Rest and Recovery: Take at least 1-2 rest days per week to allow muscle recovery.

  3. Adequate Protein Intake: Pair your workout routine with a protein-rich diet to support muscle repair and growth.

  4. Hydration: Stay hydrated before, during, and after exercise.

  5. Medical Advice: Consult your doctor or personal trainer if you have any concerns or physical limitations.

This flexible routine can be adjusted based on your fitness level. With consistency and effort, you’ll preserve muscle mass while maximizing the benefits of GLP-1 treatment!