A GLP-1 workout plan can be as simple as three 30 to 45 minute full-body strength sessions a week, built on compound exercises, steady progression and protein-first meals. No fancy programming required. Show up, lift and go home.
Pick a short workout and book your three sessions.
This is general information, not medical advice. It doesn't cover medication. Talk to your doctor before starting a new training programme, especially if you take any medication, feel dizzy or unwell or have a health condition.
The basics
- Frequency: Monday, Wednesday, Friday (or any three non-consecutive days)
- Length: 30 to 45 minutes
- Effort: Finish each set with two or three reps left in the tank
- Equipment: Dumbbells, machines, bands or bodyweight. Whatever you've got
Why bother? Read strength training on GLP-1: lift or lose muscle.
Warm-up (5 minutes)
Easy walking or marching, hip hinges, bodyweight squats, shoulder rolls and one light practice set of your first exercise.
Session A
- Goblet squat or leg press: 3 x 8 to 10
- Dumbbell or machine chest press (or push-up): 3 x 8 to 10
- Seated row or one-arm dumbbell row: 3 x 10
- Romanian deadlift (light): 2 x 8
- Plank: 2 x 20 to 30 seconds
Session B
- Hip hinge or Romanian deadlift: 3 x 8
- Overhead dumbbell press: 3 x 8
- Lat pulldown or band pulldown: 3 x 10
- Split squat or step-up: 2 x 8 per leg
- Farmers carry: 3 x 30 to 40 seconds
Run A, B, A in week one, then B, A, B in week two.
Low-energy days
Appetite and energy can dip. On those days:
- Cut the session to 20 minutes
- Do 2 sets, not 3
- Use lighter weights
- Take longer rests
- Or just walk
A short session still counts. Read no motivation to work out.
A 4-week progression
- Week 1: 2 sets per exercise, easy effort. Learn the moves
- Week 2: 3 sets, same weights
- Week 3: Add a rep per set or a small weight increase
- Week 4: Hold, polish form and note what's improved
Read how much weight should I lift and what is progressive overload.
Food around training
- Eat something light before if you can, maybe a yoghurt or a banana
- Have a protein-rich meal afterwards
- If your appetite is low, make every bite count
- Don't train on empty if you feel weak
Read how much protein to lose fat and ask a dietitian about your targets.
Stop and get advice if
- You feel dizzy, faint or unwell
- You have chest pain or severe shortness of breath
- You feel sharp pain
- Anything doesn't feel right
Make it stick
Put your sessions in the calendar and track your lifts. If you use the Fatboy app, you can copy your results into your notes. Read make working out a habit.
Form help
FAQs
Can I do this at home?
Yes. Read the one kettlebell home gym.
How soon will I notice a difference?
Strength often improves within a few weeks. Read why the scale lies when you're losing weight fast.
What about cardio?
Walking and easy cardio are fine, but strength is the priority. Read cardio or weights first.
The bottom line
Three sessions. A handful of lifts. Steady progress. Pick a short workout and start Session A.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
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- workout plan