You don't need to exercise to lose weight on a GLP-1 — but you will absolutely lose better, stronger, and healthier weight if you do.
Why movement matters
- Protects muscle — without resistance work, up to 30% of your weight loss can come from muscle. That's bad for your metabolism, body shape, and long-term health
- Improves how your body uses the medication
- Supports mood and energy — particularly important during a major change
- Helps you keep the weight off long term
What we recommend
- Daily walking — start with what you can do. 7,000–10,000 steps if possible, but anything is better than nothing
- 2–3 strength sessions a week — bodyweight, dumbbells, resistance bands, machines, whatever works. Focus on big movements: squats, hinges, pushing, pulling
- Optional cardio — anything you enjoy, 1–2 sessions a week
You don't need a gym. You don't need to be sporty. You don't need to start hard. The best programme is the one you'll actually do.
Where to start if you've not exercised in a while
- Walk 10 minutes after each meal — that alone is a huge win
- Add bodyweight squats and wall push-ups while making a coffee
- Once that feels easy, build from there
Your Bliss coach can help you build a routine that fits your life. Sustainable beats intense — every time.
Still need help? Get in touch with our team and we'll be straight back to you.