At our clinic, Dr. Andrea Johnson knows that GLP-1 medication weight loss treatment can be a game-changer for many people. Medications like Wegovy and Ozempic reduce appetite and stabilize blood sugar levels, making it easier to eat less and choose healthier foods. But for truly lasting results, movement is essential.
Exercise is not just about burning calories. It also speeds up your metabolism, improves mood, builds lean muscle, and supports heart health. Plus, staying active can make your weight loss journey feel less stressful and more sustainable.
The good news? You don’t need an expensive gym membership. You can get effective workouts right at home.
Body Weight Exercises: No Equipment Needed
One of the simplest ways to move more is by using your own body weight. These exercises can be done anywhere and adjusted to match your fitness level.
- Squats: Great for your legs and glutes. Stand with feet hip-width apart and lower down like you’re sitting in a chair. Rise back up and repeat.
- Push-Ups: Strengthen your chest, shoulders, and arms. If standard push-ups are tough, start on your knees.
- Planks: Build core strength by holding a straight position on your elbows and toes. Start with 15-20 seconds and work up.
- Lunges: Step forward and bend both knees to work your legs and balance. Alternate sides.
- Glute Bridges: Lie on your back with knees bent. Lift your hips off the floor, squeezing your glutes at the top.
These moves help build lean muscle, which in turn helps burn more calories even when you’re resting. They are perfect for busy schedules because they require no equipment and very little space.
Using Exercise Bands for Extra Resistance
If you want to add variety without big investments, exercise bands are a fantastic option. They’re affordable, lightweight, and easy to store. Plus, they offer gentle resistance that is easy on the joints but still challenging.
- Band Squats: Loop a band under your feet and hold the ends at your shoulders. Perform squats with added resistance.
- Standing Rows: Anchor the band at a door or sturdy post. Pull back while keeping elbows close to your body to work your back muscles.
- Lateral Walks: Place the band around your legs just above your knees. Step side to side to target hips and thighs.
- Seated Rows: Sit on the floor with legs straight. Loop the band around your feet and pull toward you to strengthen your back and arms.
These band exercises help keep workouts fun and can be modified to your strength level. They’re especially helpful for people who want to avoid heavy weights but still get a solid workout.
Simple Free Weights or Dumbbells at Home
Adding dumbbells to your routine provides another layer of challenge and helps build even more muscle. You don’t need a whole rack. Just one or two pairs in different weights can cover all your needs.
- Bicep Curls: Stand tall, arms at your sides. Curl the weights up and lower slowly.
- Shoulder Presses: Hold weights at shoulder height. Press overhead and return to start.
- Dumbbell Squats: Hold weights at your sides or shoulders for extra resistance while squatting.
- Bent-Over Rows: Lean forward slightly and pull the weights toward your hips to work your back.
- Chest Press: Lie on your back and press weights straight up from your chest.
These moves help ensure all major muscle groups are getting attention. Building strength this way supports fat loss, improves balance, and reduces injury risk.
Bringing It All Together for Lasting Success
Dr. Andrea Johnson encourages her patients to see GLP-1 medication weight loss treatment as one piece of a larger plan. Medications like Wegovy and Ozempic can make appetite control easier, but pairing them with exercise is what leads to lasting change.
By focusing on easy-to-do, at-home workouts, you’re giving yourself tools you can use anytime. Whether you prefer body weight exercises, bands, or simple dumbbells, there’s an option that fits your life.
We want you to feel empowered and confident on your weight loss journey. Exercise at home makes it realistic to stick with these healthy habits for the long haul.