Ozempic-Inspired Exercise Plans

The best way to enhance the weight loss effects of Ozempic is by adopting a healthy lifestyle, which includes regular physical activity.

Experts emphasize the importance of exercise when taking weight loss medications and provide a simple, actionable exercise plan to help jumpstart your fitness and weight loss journey.

How Exercise Enhances Weight Loss with Ozempic or Wegovy

Exercising while taking Ozempic isn’t just about boosting weight loss; it also helps address some of the drug’s potential side effects.

According to Dr. Eric Smith, Bariatric Medical Director of POP Recovery Systems, some people lose a significant percentage of muscle mass, in addition to fat, while on Ozempic or Wegovy.

Certain individuals may lose up to 50% of their weight from muscle rather than fat, which can pose long-term health risks and increase the likelihood of regaining weight.

Muscle loss reduces your metabolic rate since muscle mass helps your body burn more calories.

Without sufficient muscle, it becomes harder to maintain a calorie deficit, which is critical for weight loss, explains Dr. Smith.

Strength and resistance training are, therefore, essential while on Ozempic to prevent muscle loss.

Regular exercise promotes muscle retention and growth, ensuring a higher metabolism and aiding sustainable weight loss.

Additionally, exercise offers other health benefits, particularly for women. Dr. Smith notes that activities like strength training improve bone density, reducing the risk of osteoporosis and enhancing overall bone health.

A Practical Exercise Plan for Ozempic Users

Dr. Garrett Garner, Medical Director at SimpleFixRx, recommends the following weekly exercise plan to optimize weight loss, maintain muscle mass, and improve health while taking Ozempic or Wegovy.

Monday - Full-Body Strength Training

• Warm-Up (5–10 minutes): Engage in light cardio, like brisk walking or cycling, to increase blood flow.
  
  
  
• Bodyweight Squats: Perform 3 sets of 12–15 repetitions.
  
  

1. Stand with feet shoulder-width apart.
   
   
2. Lower into a squat by bending your knees and pushing your hips back, keeping your back upright.
   
   
3. Press through your heels to rise back to a standing position.
   
   

• Modified Push-Ups: Complete 3 sets of 12–15 repetitions.
  
  

1. Begin in a modified plank on your knees, hands slightly wider than shoulder width.
   
   
2. Lower your body toward the ground by bending your elbows, then push back up.
   
   

• Planks: Hold for 30–60 seconds, aiming for 3 sets.
  
  

1. Start in a forearm plank position with your body in a straight line.
   
   
2. Engage your core to keep your hips level.
   
   

Tuesday - Low-Intensity Cardio

• Option 1: Take a brisk walk at a pace where you can comfortably talk but work up a light sweat.
  
  
• Option 2: Swim or cycle for 30–45 minutes at a moderate pace.
  
  

Wednesday - Lower Body Strength and Mobility

• Warm-Up (5–10 minutes): Include dynamic stretches like leg swings and hip circles.
  
  
• Lunges: Alternate legs, performing 3 sets of 12–15 repetitions per leg.
  
  

1. Step one foot forward and lower your hips until both knees form a 90-degree angle.
   
   
2. Push through your front foot to return to standing.
   
   

• Side-Lying Leg Raises: Perform 3 sets of 12–15 repetitions per leg.

1. Lie on your side, legs stacked.
   
   
2. Raise your top leg to a 45-degree angle, then lower it.
   
   

• Mobility Stretches (10 minutes):
  
  
  
• Hip Flexor Stretch: Step one leg forward in a lunge while keeping the back leg straight and pushing your hips forward.
  
  
• Seated Forward Fold: Sit with legs extended and reach for your toes to stretch your hamstrings.
  
  

Thursday - Moderate-Intensity Cardio and Core

• Cardio (30–40 minutes): Choose activities such as cycling, jogging, or rowing at a pace where conversation requires effort.
  
  
• Core Exercises: Perform 3 sets of each.
  
  
• Russian Twists: Sit with bent knees, lean back slightly, and twist your torso side to side while holding a weight or heavy object.
  
  
• Leg Raises: Lie flat with your legs straight, then lift them toward the ceiling and lower them slowly without letting your lower back arch.
  
  

Friday - Upper Body Strength and Mobility

• Warm-Up (5–10 minutes): Loosen up with arm circles, dynamic stretches, or light cardio.
  
  
• Shoulder Press: Perform 3 sets of 12–15 repetitions using dumbbells or resistance bands.
  
  

1. Stand with weights at shoulder height.
   
   
2. Press the weights overhead, then return to the starting position.
   
   

• Tricep Dips: Do 3 sets of 12–15 repetitions.
  
  

1. Use a bench or chair, placing your hands behind you and extending your legs forward.
   
   
2. Lower your body by bending your elbows, then push back up.
   
   

• Mobility Stretches (10 minutes):
  
  
• Chest Stretch: Clasp your hands behind your back and lift your arms to open your chest.
  
  
• Shoulder Stretch: Stretch one arm across your chest and gently pull it with the other hand.
  
  

Saturday - Active Recovery

• Option 1: Practice yoga or gentle stretching for 20–30 minutes to improve flexibility and support relaxation.
  
  
• Option 2: Take a light, relaxing 20–30-minute walk to enhance circulation while giving your muscles time to recover.
  
  

Sunday - Rest or Optional Light Activity

Take a day off for full recovery or engage in light activity, such as stretching or an easy walk, if you feel like moving.

Exercise + Ozempic = Effective Weight Loss

If you’re on Ozempic or Wegovy, regular exercise plays a critical role in supporting muscle retention, boosting metabolism, and enhancing overall health.

This carefully designed weekly plan balances strength training, cardio, and recovery to help you achieve your goals while enjoying the process.

By incorporating these exercises into your routine, you can ensure sustainable weight loss and long-term health benefits.

Source: firstforwomen

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.