Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
You’ve started weight loss injections, maybe semaglutide (like Ozempic or Wegovy) or another GLP-1 med. And now you’re wondering: can I still work out? Will it help, or will it just make me feel worse?
It’s generally safe to exercise while on weight loss injections, and in most cases, it’s actually highly recommended, as well as eating a protein-rich diet. The key is knowing how to ease into it, especially if you're dealing with side effects like nausea or fatigue.
In this article, we will discuss the benefits of staying active while on weight loss meds, the best kinds of workouts to try, and how to exercise safely without pushing yourself too hard. We will also throw in some helpful research and expert-backed tips to keep you on track.
For most people, yes. Exercise is safe while using GLP-1 weight loss injections like semaglutide or tirzepatide. In fact, research recommends combining these medications with lifestyle changes, including movement, for better long-term results.
That said, side effects can vary. Some people report feeling more tired or nauseous, especially in the first few weeks of treatment. If you’re new to both medication and working out, it’s a good idea to speak to your GP or healthcare provider before diving in.
Pairing exercise with weight loss injections doesn’t just help you slim down. It can actually amplify the effects of the medication. Below, we break down the key benefits of moving your body while on injections and why it’s worth making exercise part of your weekly routine.
GLP-1 meds suppress appetite, but movement helps you burn extra kilojoules and increase your daily energy expenditure. Exercise also supports metabolic health and encourages your body to use stored fat more efficiently, which can help speed up visible results.
Rapid weight loss, especially from medication, can lead to muscle loss if you're not careful. Exercise, especially resistance training, helps preserve lean muscle mass. This matters because muscle boosts your resting metabolism, helping you burn more even at rest.
GLP-1 meds can cause fatigue in some users. Regular physical activity can fight that by releasing endorphins and improving energy levels. According to study, exercise can also reduce symptoms of anxiety and depression, both of which can impact motivation during a weight loss journey.
Weight loss injections are known for their cardioprotective effects, especially in people with type 2 diabetes. Combine that with exercise and you’ve got a powerful duo. The Department of Health, Disability and Ageing recommends at least 2.5 hours of moderate intensity physical activity per week to support cardiovascular health.
Medication alone isn’t a forever solution. People who maintain consistent habits, like regular walking or strength training, are more likely to sustain weight loss even after stopping injections. Lifestyle is what locks it in.
You don’t have to go hard at the gym. The best workouts while on weight loss injections are often low-impact, enjoyable, and easy to stick with. Here’s a list of safe, beginner-friendly options:
Gentle, effective and easy to fit into your day. Just 30 minutes a day has been shown to improve mood, reduce body fat, and lower blood pressure.
Whether you prefer a spin class or a lazy Sunday ride, cycling is great cardio that’s kind to your joints. It's also shown to improve insulin sensitivity, which pairs well with GLP-1 medications.
Yoga supports digestion, flexibility, and mental health. Some studies suggest it may also improve glycaemic control in people with prediabetes or diabetes, making it a great fit for those on semaglutide.
No gym needed. Squats, push-ups and planks help preserve lean muscle and strengthen your core. They are key for avoiding muscle loss as the weight drops. Plus, they can easily be modified to suit all fitness levels, making them ideal if you’re just starting out or returning to exercise.
Stretching helps reduce soreness and stiffness, especially useful if you're easing back into movement or dealing with injection-related fatigue. It also improves flexibility and circulation, which can support faster recovery and help prevent injury.
Dance workouts, aqua aerobics or even modified HIIT routines can get your heart rate up without over-stressing the body. A study found that low-impact aerobic activity still offers substantial metabolic benefits.
This is a gentle way to build strength and improve muscle tone without heavy weights, perfect if you’re new to resistance training. They’re also easy to use at home and travel-friendly, so you can stay consistent without needing a gym.
Use light dumbbells or machines to gradually build up strength. Just two days a week can make a big difference in preserving muscle mass and boosting metabolism. It also helps improve bone density and joint support, important benefits when you're losing weight.
It’s not all smooth sailing. Some people do experience side effects that can mess with their usual workout routine. Here are a few to look out for:
Feeling weak or low energy, especially in the first few weeks of treatment
Nausea during or after workouts, which can happen if you exercise too soon after a dose
Dizziness or light-headedness, often due to low blood sugar or dehydration
Muscle soreness, particularly if you're new to working out or haven’t been active in a while
These aren’t reasons to quit. They just mean you’ll need to adjust your approach.
Want to keep active and feel good doing it? Here are a few evidence-backed safety tips:
Start slow – Even 10 minutes a day is enough to begin with
Avoid working out right after your injection – Some people feel best a few hours or even a full day later
Stay hydrated – Dehydration can worsen nausea and fatigue
Listen to your body – Rest when needed, and don’t force it
Eat a small meal or snack before exercise – especially if you're feeling light-headed
Rest if dizzy or nauseous – It’s okay to skip a day and come back stronger
So, can you exercise while on weight loss injections? Absolutely, and you should. It not only helps the meds do their job more effectively, but it also supports long-term success, boosts your mood, and protects your muscles and heart.
Just remember to start slow, listen to your body, and focus on movement that feels good. Whether it’s a walk, a quick stretch, or light strength work, building those healthy habits now will help you stay strong, on and off the meds. If you're not sure where to begin, chat to your GP, or start with something simple like a 10-minute walk. One step at a time, literally.
Ready to explore how exercise fits into long?term weight control, meds or not? Read Does Exercise Help You Lose Weight?, where we unpack why movement is essential for sustainable results, how it slows metabolic slowdown, and why it’s one pillar among many for lasting success.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.