Staying Active with GLP-1 Medications: How Movement Supports Weight Loss Success

Table of Contents

1. Why Exercise Matters on Your GLP-1 Journey
2. Getting Started: Low-Impact Cardio
3. Strength Training: Building Muscle, Boosting Metabolism
   – Bodyweight Exercises
   – Resistance Bands
   – Free Weights and Dumbbells
4. The Power of Consistency
5. We’re With You for the Long Haul

Why Exercise Matters on Your GLP-1 Journey – Weight Loss Success

At our weight loss clinic in Spokane, WA, we know weight loss isn’t just about what you eat or the medications you take. It’s about how you live your life each day. That’s why we encourage every patient to pair medications like Wegovy or Ozempic with regular physical activity. Not only does exercise help with burning calories, but it also improves how your body responds to GLP-1 medications—and it’s a big part of staying healthy long-term.

Getting Started: Low-Impact Cardio

If it’s been a while since you exercised—or if you’re just getting started—low-impact cardio is a gentle but effective way to ease into an active routine. Here in Spokane, we’re lucky to be surrounded by nature. Walking on local trails, biking along the Centennial Trail, or swimming at your local pool are all great ways to stay active without putting stress on your joints.

We often recommend starting with 20–30 minutes a few days a week. Over time, you can build up to the recommended 150 minutes of moderate physical activity each week. And remember—movement doesn’t have to be intense to be beneficial. Just showing up for yourself consistently is what matters most.

Strength Training: Building Muscle, Boosting Metabolism

One of the most effective ways to support your metabolism while on Ozempic or Wegovy is to include strength training in your weekly routine. That’s because muscle burns more calories at rest than fat does. The more lean muscle you have, the more efficient your body becomes at burning energy—even while you’re relaxing.

There are many ways to build strength, and you don’t need a gym membership to do it. Let’s take a closer look at three simple strength training options we often recommend:

1. Bodyweight Exercises

These are perfect for beginners and can be done anywhere. We often guide our patients through exercises like:

• Squats
• Lunges
• Push-ups (or modified push-ups)
• Planks

These moves use your own body as resistance, making them safe, accessible, and easy to adjust as your strength improves.

2. Resistance Bands

Lightweight and portable, resistance bands are great for anyone who prefers a lower-impact strength workout. They can add just enough resistance to target muscles without causing strain. Plus, they’re an affordable option to use at home.

Try seated rows, standing chest presses, or leg presses using bands to strengthen major muscle groups without weights.

3. Free Weights and Dumbbells

For those ready to take the next step, dumbbells offer more intensity and help target specific areas like arms, shoulders, and core. You don’t need a whole rack—just a pair of light to moderate dumbbells is enough to get started.

We can help you create a routine that feels right for your current fitness level and goals. Whether that’s 2–3 days a week of strength training or adding light weights to your walks, we’ll guide you every step of the way.

The Power of Consistency

No matter what type of exercise you choose, consistency is what drives progress. We help our patients find a rhythm that works for them, whether that means early morning walks, lunchtime yoga, or evening strength circuits. Even breaking movement into 10-minute sessions can be effective when done regularly.

Pairing activity with Wegovy or Ozempic doesn’t just boost weight loss—it also improves energy, mood, and sleep. Over time, staying active becomes less about effort and more about feeling good.

We’re With You for the Long Haul

At our weight loss clinic in Spokane, WA, Dr. Andrea Johnson works one-on-one with every patient. She understands that weight loss is personal and that building new habits takes time and support. With GLP-1 medications, nutritional guidance, and a practical approach to exercise, we help you stay on track in a way that feels achievable and real.

You don’t have to do this alone. We’re here to encourage you, celebrate your wins, and make adjustments when life gets in the way—because progress isn’t about perfection. It’s about showing up, staying consistent, and finding what works best for you.