For many people, especially those struggling with obesity, insulin resistance or long-term weight management, these medications can be incredibly effective.
Studies on newer GLP-1 medications such as semaglutide and tirzepatide have shown average weight loss ranging from 15–25% in some patients — approaching results traditionally seen with bariatric surgery.
But there’s an important conversation many people aren’t having:
What should you do before starting a GLP-1 medication?
At Vision Personal Training Bondi Junction, we believe one of the smartest things you can do is begin exercising before the medication starts.
Not because exercise replaces medication — but because it helps improve long-term outcomes and protect your health during the weight loss process.
## Why Exercise Before GLP-1 Matters
Rapid weight loss can lead to a reduction in both body fat and lean muscle mass.
Research suggests that during significant weight loss, around 25–30% of weight lost may come from lean tissue if muscle-preserving strategies are not implemented.
That matters because muscle plays a major role in:
* metabolism
* strength
* mobility
* healthy ageing
* injury prevention
* long-term weight maintenance
A 2021 study published in *Obesity Reviews* highlighted that resistance training is one of the most effective strategies for preserving lean muscle mass during calorie restriction and weight loss interventions.
Even just 4–6 weeks of structured exercise before starting GLP-1 medication can help:
* improve movement quality
* increase strength
* improve cardiovascular fitness
* establish routine and consistency
* build confidence in the gym
* prepare the body for future training
## The 3 Phases of Training Around GLP-1 Medications
### Phase 1: Build the Foundation Before Medication
This phase is about preparing your body.
Rather than chasing extreme workouts, the focus should be:
* learning movement patterns
* improving stability and mobility
* introducing resistance training
* improving fitness gradually
* building sustainable habits
Research consistently shows that people who develop exercise habits alongside weight loss interventions achieve better long-term maintenance outcomes compared to relying on medication alone.
This stage also helps mentally shift the process from:
“I need a quick fix”
to:
“I’m building a healthier lifestyle.”
## Phase 2: The Adjustment Period
The first few months on GLP-1 medications are often an adaptation phase.
Common side effects can include:
* nausea
* reduced appetite
* fatigue
* gastrointestinal discomfort
* reduced recovery capacity
This is not always the ideal time to aggressively push training intensity.
Instead, exercise should focus on:
* consistency
* muscle preservation
* energy management
* gradual progression
* improving functional fitness
Importantly, progress may look different during this stage.
Someone may not be lifting heavier every week, but they may:
* walk further
* move more easily
* reduce joint pain
* improve stamina
* feel more confident exercising
That is still meaningful progress.
## Phase 3: Long-Term Maintenance
Once the body adapts and weight stabilises, training can become more progressive again.
This is where exercise becomes critical for maintaining results long term.
Research published in *The American Journal of Clinical Nutrition* has shown that maintaining muscle mass and physical activity levels plays a significant role in reducing weight regain after major weight loss.
The people who maintain results best are usually the people who:
* continue resistance training
* stay physically active
* maintain cardiovascular fitness
* preserve muscle mass
* develop sustainable routines
## The Goal Is Bigger Than Weight Loss
GLP-1 medications can be a powerful medical tool.
But medication alone is rarely the complete answer.
At Vision Personal Training Bondi Junction, we take a balanced, evidence-based and non-judgmental approach that combines:
* strength training
* cardiovascular exercise
* nutrition support
* accountability
* long-term habit change
Because ultimately, the goal is not simply to weigh less.
It’s to build a healthier, stronger body that supports you for life.
### References
* Wilding JPH et al. *Once-Weekly Semaglutide in Adults with Overweight or Obesity*. New England Journal of Medicine, 2021.
* Jastreboff AM et al. *Tirzepatide Once Weekly for the Treatment of Obesity*. New England Journal of Medicine, 2022.
* Murphy CH & Koehler K. *Energy Deficiency and Muscle Loss During Weight Reduction*. Obesity Reviews, 2021.
* Weinheimer EM et al. *The Role of Exercise in Weight Loss Maintenance*. American Journal of Clinical Nutrition, 2010.
The information provided in this article is for general informational and educational purposes only and does not constitute personalised health, fitness, medical, or nutritional advice. While we aim to ensure accuracy at the time of publication, individual circumstances, program details, and best practice guidelines may change and may vary from person to person. Any exercise, training, or nutrition information is general in nature and may not be suitable for everyone. You should consult a qualified health professional or your GP before starting any new exercise or nutrition program, particularly if you have an existing health condition or injury. Vision Personal Training accepts no liability for actions taken based on the information provided in this article.
