The best way to maximize the weight loss benefits of Ozempic is to maintain a healthy lifestyle while taking the medication. And as we know, one key to achieving this is regular physical activity. Here, experts explain the importance of exercise while taking weight loss drugs, plus share an easy-to-follow Ozempic exercise plan to jumpstart weight loss.
Exercise boosts weight loss while on Ozempic or Wegovy
In addition to being a vital weight loss method, exercising on Ozempic can also help combat some side effects of semaglutide. For example, some people may lose muscle mass in addition to fat while taking Ozempic or Wegovy, explains Eric Smith, DO, FASMBS, Bariatric Medical Director of POP Recovery Systems and surgeon on TLC’s 1000 Lb Sisters.
How often do you exercise?
Not only can muscle loss lead to long-term health risks, but some patients lose up to 50 percent of their weight from muscle instead of fat. And that makes it more likely they’ll regain the weight later, he says.
Why? Our bodies burn fewer calories when we have less muscle mass, Dr. Smith adds. “Muscle mass helps keep our metabolism higher, which means we need more calories to maintain our weight,” explains Dr. Smith. “So if we lose muscle, it becomes harder to stay in a calorie deficit—the main way weight loss happens—and easier for weight to come back.”
This is why strength training and resistance training are so important if you’re taking Ozempic, he says. Regular exercise helps prevent muscle loss by encouraging the body to retain and build muscle, which is vital for maintaining a healthy metabolism and supporting sustainable weight loss.
“There are additional benefits [beyond weight loss], too, particularly for women,” notes Dr. Smith. “Women are more prone to osteoporosis as they age, but strength training has been shown to improve bone density, which reduces this risk and supports overall bone health.”
Your Ozempic exercise plan for weight loss
To maximize the weight loss benefits of Ozempic or Wegovy and improve your overall health, Garrett Garner, MD, FACOG, ob-gyn, Medical Director at SimpleFixRx, recommends the following exercise plan:
Monday: Full-body strength training
For each workout, aim for three sets of 12-15 repetitions of each movement.
Warm-up (5-10 minutes)
Walking briskly or light cycling to get your blood flowing.
Bodyweight squats
- Stand with your feet shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back (as if you were sitting in a chair), keeping your chest upright and knees behind your toes.
- Push through your heels to return to standing.
Modified push-ups
1. Start in a modified plank position with your knees on the ground and your hands slightly wider than shoulder-width apart.
2. Lower your upper body toward the ground by bending your elbows.
3. Push through your palms to return to the starting position.
Planks
1. Start in a forearm plank position, elbows directly under shoulders, body in a straight line.
2. Engage your core and work your way up to holding for 30-60 seconds while keeping your hips level.
Tuesday: Low-intensity cardio
Option 1: Walking
Aim for a brisk walk, maintaining a pace where you can still talk comfortably but are working up a light sweat.
Option 2: Swimming or cycling
Aim for 30-45 minutes of aerobic exercise at a moderate pace.
Wednesday: Lower body strength training and mobility
Warm-up (5-10 minutes)
Dynamic stretches (leg swings, hip circles) or light cardio.
Lunges
1. Stand with feet hip-width apart.
2. Step one foot forward, lowering your hips until both knees are bent at 90-degree angles.
3. Push through the front foot to return to standing.
4. Alternate legs and repeat 12-15 times. Try for three full sets.
Side-lying leg raises
1. Lie on your side with your legs stacked.
2. Lift your top leg up to about 45 degrees, keeping it straight, then slowly lower.
3. Complete 12-15 reps, then repeat on the other side. Try for three full sets.
Mobility (10 minutes)
Hip flexor stretch: Step one foot forward in a lunge, keeping the back leg straight and press your hips forward to stretch the hip flexor.
Seated forward fold: Sit with your legs extended, hinge at the hips and reach for your toes to stretch your hamstrings.
Thursday: Moderate-intensity cardio and core
Moderate-intensity cardio (30-40 minutes)
Choose an activity like cycling, jogging or rowing at a moderate pace where you can still talk but with more effort than on a low-intensity day. Aim for a consistent, steady pace, advises Dr. Garner.
Then, try for three sets of each core exercise.
Russian twists
1. Sit on the floor with your knees bent, feet flat and lean back slightly.
2. Hold a weight or heavy soup can with both hands and twist your torso to one side, then the other, while keeping your core engaged.
3. Repeat and aim for three sets of 30-60 seconds each.
Leg raises
1. Lie flat on your back with your legs straight and hands under your hips.
2. Slowly lift your legs toward the ceiling, keeping them straight, then lower them back down as low as you can while keeping your lower back flat against the ground. 3. Repeat for 3-4 sets of 10-20 reps.
Friday: Upper body strength training and mobility
Warm-up (5-10 minutes)
Arm circles, light cardio or dynamic stretches.
Next, aim for three sets of 12-15 repetitions for each of the following movements.
Shoulder press (with dumbbells or resistance band)
1. Stand with feet hip-width apart, holding light weights at shoulder height.
2. Press the weights overhead, then lower back to the starting position.
Tricep dips
1. Place your hands on a bench or chair behind you and extend your legs forward.
2. Lower your body by bending your elbows, then push back up.
Mobility (10 minutes)
Chest stretch: Clasp your hands behind your back and lift your arms to open up your chest.
Shoulder stretch: Stretch one arm across your body and gently pull it with the opposite hand.
Saturday: Active recovery
Option 1: Yoga or stretching (20 to 30 minutes)
Focus on gentle, restorative movements, holding poses for longer to increase flexibility and aid recovery, Dr. Garner suggests.
Option 2: Light walking (20 to 30 minutes)
Keep it easy and relaxing, helping to promote blood circulation and recovery without taxing your body.
Sunday: Rest or optional light activity
“Take a complete rest day to allow your body to recover,” Dr. Garner says. “Alternatively, engage in a very light walk or stretching if you feel the need to move.”
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
