What Types of Exercise Are Best When Using Mounjaro or Wegovy?

By 
Dr Amit Kumar Singh
 on 
Jul 4, 2025
 • 
5
 min read

Have you ever wondered if adding exercise to your weight loss plan could make a real difference? For women managing weight can feel like an uphill battle, especially when juggling work, family, and social commitments. With Mounjaro or Wegovy offering a helping hand in appetite control and metabolism, the question often arises: What role does exercise play in this journey?

It’s easy to feel overwhelmed by conflicting advice. Should you focus on cardio to burn calories or strength training to build muscle? Is yoga just for relaxation, or can it actually aid in weight loss? And how do you make time for exercise when your days are already packed? These questions are relatable for so many women trying to balance their health goals with everyday life.

Exercise isn’t just about burning calories it’s a vital component that works in harmony with GLP-1 medications like Mounjaro or Wegovy to maximise results. Scientific evidence shows that combining medication with a tailored exercise plan not only accelerates weight loss but also improves mood, energy levels, and overall health.

For women, the journey to better health is as much about strategy as it is about effort. With the right guidance, incorporating exercise into your lifestyle can be simple and rewarding. This guide will break down how to make physical activity work for you, from choosing the best types of exercise to creating a routine that fits your life.

Understanding the Role of Exercise in Maximising Weight Loss

Exercise is a cornerstone of a successful weight loss journey, offering benefits that extend far beyond the number on the scale. When combined with medications like Mounjaro or Wegovy, which target appetite regulation and blood sugar control, exercise amplifies results by addressing other critical components of health. Let’s delve into how incorporating physical activity enhances the effectiveness of GLP-1 medications and supports overall well-being.

1. Exercise and Metabolism: Boosting Calorie Burn

Physical activity plays a significant role in enhancing metabolic rate, which is crucial for creating and maintaining a caloric deficit. While medications like Mounjaro or Wegovy help reduce calorie intake by curbing appetite, exercise increases calorie expenditure, ensuring a more effective energy balance. A study found that regular aerobic exercise increases mitochondrial density, improving the body’s ability to burn fat.

Resistance training, such as weightlifting, not only burns calories during the session but also boosts resting metabolic rate (RMR) for up to 48 hours post-exercise, as shown in research. For optimal results, aim for at least 150 minutes of moderate-intensity aerobic activity per week and include two strength training sessions targeting major muscle groups.

2. Cardiovascular Health: Strengthening the Heart and Blood Vessels

GLP-1 medications like Mounjaro and Wegovy have been shown to improve markers of cardiovascular health, such as reducing blood pressure and improving cholesterol levels. Exercise further enhances these benefits by strengthening the heart, improving circulation, and reducing the risk of heart disease.

A meta-analysis highlighted that regular physical activity reduces the risk of cardiovascular diseases by 20–30%, independent of weight loss. Research found that combining exercise with GLP-1 medications led to greater improvements in blood pressure and arterial stiffness than medication alone.

Activities like brisk walking, cycling, or swimming are particularly beneficial for cardiovascular health. Start with 20–30 minutes per session, gradually increasing intensity and duration.

3. Mood Enhancement: Supporting Mental Health

Weight loss journeys can be emotionally challenging, often accompanied by stress, frustration, or even periods of low mood. Exercise is a natural mood booster that complements the mental health benefits of medications like Mounjaro and Wegovy. A study found that even short bursts of physical activity, such as a 10-minute walk, can reduce stress and improve mood by increasing endorphin and serotonin levels. 

GLP-1 medications, which may positively influence mood by stabilising blood sugar levels, work synergistically with exercise to enhance emotional well-being. Choose forms of exercise that bring joy, such as dancing, yoga, or group fitness classes. These not only boost mood but also encourage consistency.

4. Synergistic Benefits: Exercise and GLP-1 Medications

The combination of exercise and GLP-1 medications creates a powerful synergy for weight loss and overall health:

  • Enhanced Weight Loss: Exercise burns calories and preserves lean muscle mass, helping to prevent the metabolic slowdown often associated with weight loss.
  • Improved Medication Tolerance: Physical activity may help alleviate some medication-related side effects, such as mild nausea or fatigue, by promoting overall circulation and metabolism.
  • Long-Term Success: Exercise fosters a lifestyle of movement, reducing the likelihood of weight regain after stopping medications.

A clinical study found that individuals combining GLP-1 medications with regular exercise experienced a 20% greater reduction in body fat than those relying on medication alone.

Types of Exercise for Maximising Weight Loss

Incorporating a variety of exercises into your routine is essential to support weight loss and overall health. Each type of exercise offers unique benefits, and together they create a balanced, effective approach to achieving your fitness goals. Whether you are on Mounjaro, Wegovy, or a similar medication, integrating cardiovascular workouts, strength training, and flexibility exercises can significantly enhance results.

1. Cardiovascular Exercise: Burning Calories and Boosting Heart Health

Cardiovascular (or aerobic) exercise is any activity that raises your heart rate and improves your body's ability to use oxygen. It plays a key role in weight loss by increasing calorie expenditure, enhancing endurance, and promoting cardiovascular health.

Examples of Activities

  • Brisk Walking: Accessible and low-impact, walking at a brisk pace can burn up to 300 calories per hour, depending on intensity.
  • Jogging/Running: More vigorous options for those seeking a higher calorie burn. A 30-minute jog can burn around 250–400 calories.
  • Cycling: Ideal for building endurance and burning fat; cycling at moderate intensity can burn approximately 300–600 calories per hour.
  • Swimming: A full-body workout that is gentle on joints, burning 200–500 calories in a 30-minute session.

A study found that aerobic exercise significantly enhances fat loss when combined with calorie restriction, compared to diet alone. Research demonstrated that individuals engaging in moderate-intensity cardio exercise three times per week experienced improved insulin sensitivity and weight loss. Mounjaro or Wegovy help suppress appetite, making it easier to maintain a calorie deficit. Pairing this with cardio can maximise fat loss while improving cardiovascular health.

2. Strength Training: Building Muscle and Boosting Metabolism

Strength training involves exercises that improve muscle strength and endurance by working against resistance. Building lean muscle mass is particularly beneficial for boosting metabolism, as muscle tissue burns more calories at rest compared to fat tissue.

Examples of Activities

  • Weightlifting: Free weights or machines can target specific muscle groups effectively.
  • Resistance Bands: Lightweight and portable, resistance bands offer versatile strength-building exercises.
  • Bodyweight Exercises: Squats, push-ups, and lunges require no equipment and can be done anywhere.

A study showed that participants who combined strength training with a calorie deficit lost more fat and preserved lean muscle mass compared to those who relied on dieting alone. Research highlighted that individuals incorporating resistance training into their routine increased their resting metabolic rate by 5–7%, enhancing long-term weight loss. Strength training can help counteract potential muscle loss that may occur during rapid weight loss associated with GLP-1 medications. Aim for at least two sessions per week focusing on all major muscle groups.

3. Flexibility and Balance: Supporting Recovery and Preventing Injuries

While often overlooked, flexibility and balance exercises are crucial for overall well-being, especially as part of a long-term fitness plan. These exercises improve posture, reduce the risk of injury, and aid in recovery from more intense workouts.

Examples of Activities

  • Yoga: Combines flexibility, balance, and mindfulness, reducing stress and improving physical and mental health.
  • Pilates: Focuses on core strength and stability while improving flexibility and posture.
  • Stretching: Simple stretches, such as hamstring or shoulder stretches, can enhance range of motion and muscle recovery.

A study found that individuals who practised yoga three times a week experienced significant reductions in stress and improvements in body composition. Research indicated that flexibility exercises contribute to reduced injury rates, which is vital for maintaining consistent exercise routines. Flexibility exercises can alleviate stiffness and enhance mobility, especially useful for those new to physical activity or managing side effects like nausea or fatigue.

Creating a Workout Routine for Effective Weight Loss

A well-structured workout routine is essential to achieving sustainable weight loss. When paired with medications like Mounjaro or Wegovy, consistent exercise enhances fat loss, preserves muscle, and boosts overall health. Let’s explore the key components of an effective workout routine: frequency, intensity, and duration.

1. Frequency: How Often Should You Exercise?

Exercise frequency refers to how many times a week you engage in physical activity. For weight loss, the key is to find a routine that is challenging yet sustainable, ensuring long-term adherence.

Recommendation

  • Aim for 5–6 days of exercise per week, combining cardio, strength training, and flexibility workouts.
  • Schedule rest or active recovery days to prevent burnout and support recovery.

A study found that individuals who exercised five days a week lost 2.5 times more weight over 12 weeks compared to those exercising three days a week. Research emphasised that frequent exercise improves metabolic adaptation, helping maintain weight loss after stopping medications like Mounjaro or Wegovy. Incorporate movement into daily routines—such as brisk walking during lunch breaks or evening yoga sessions—to stay consistent even on busy days.

2. Intensity: How Hard Should You Work Out?

Exercise intensity determines the level of effort you put into your workouts. Moderate-to-vigorous intensity is often recommended for weight loss, as it effectively burns calories while improving cardiovascular fitness.

Understanding Intensity Levels

  • Moderate Intensity: Breathing becomes faster, but you can still hold a conversation (e.g., brisk walking, dancing).
  • Vigorous Intensity: Breathing becomes heavy, and speaking in full sentences is challenging (e.g., running, cycling).

A clinical trial found that moderate-to-vigorous intensity exercise leads to higher fat oxidation compared to low-intensity exercise. High-Intensity Interval Training (HIIT), a form of vigorous exercise, can burn 25–30% more calories in the same time as moderate-intensity cardio, according to research. Start with moderate-intensity activities if you’re new to exercise, gradually incorporating more vigorous sessions as fitness improves.

3. Duration: How Long Should Each Session Be?

The duration of your workout sessions plays a crucial role in achieving a calorie deficit. Balancing exercise length with intensity ensures maximum benefits without overexertion.

Recommendation

  • Aim for 30–60 minutes of moderate-intensity exercise most days of the week.
  • Shorter, high-intensity workouts (e.g., 20–30 minutes) can be equally effective when time is limited.

A meta-analysis concluded that exercising for at least 150 minutes per week significantly contributes to weight loss. Another study found that individuals who performed 60 minutes of moderate exercise five times a week lost more visceral fat compared to those exercising for shorter durations. Break sessions into smaller intervals if necessary two 15-minute brisk walks can be just as effective as one 30-minute session.

Putting It All Together: A Weekly Workout Plan

Considerations for Women on Mounjaro or Wegovy

When incorporating exercise into a weight loss journey with medications like Mounjaro or Wegovy, specific considerations are essential to ensure safety and maximise benefits. These tips are particularly relevant for women balancing health, lifestyle, and medication effects.

1. Starting Slowly: Building Confidence and Stamina

Beginning an exercise routine can feel daunting, especially if there’s a history of inactivity. Starting slowly with low-impact activities ensures that the body adjusts safely while preventing injury or overexertion.

Recommendations

  • Begin with low-impact exercises like walking, yoga, or swimming. These are gentle on the joints and ideal for building foundational fitness.
  • Gradually increase the intensity and duration as endurance improves. For example, start with 10-minute walks and add five minutes weekly.

A meta-analysis found that sedentary individuals who started with 10–15 minutes of daily low-impact exercise experienced significant improvements in cardiovascular health and weight loss after 12 weeks. Another study highlighted that gradual progression in exercise intensity reduces the risk of injuries by 25% compared to abrupt increases. Track progress with a journal or fitness app, celebrating milestones to stay motivated while giving the body time to adapt.

2. Hydration: Staying Refreshed and Energised

Hydration is critical for overall health and even more so during physical activity. Women on GLP-1 medications like Mounjaro or Wegovy may experience nausea or reduced appetite, making consistent hydration crucial for exercise performance and recovery.

Recommendations

  • Aim to drink 2–3 litres of fluid daily, adjusting for sweat loss during exercise.
  • Incorporate hydrating foods such as cucumbers, watermelon, and oranges into the diet.
  • Consider electrolyte drinks for longer or more intense workouts to replenish sodium, potassium, and magnesium.

Research revealed that mild dehydration during exercise can reduce performance by 25% and increase perceived exertion, making hydration a key factor in workout effectiveness. A clinical trial found that electrolyte-enhanced hydration improved recovery time and reduced muscle soreness in active individuals by 18%. Carry a reusable water bottle to maintain hydration throughout the day. Set reminders if hydration habits are challenging to maintain.

3. Monitoring Blood Sugar: A Must for Women with Diabetes

For women with diabetes, using GLP-1 medications and exercising requires careful monitoring of blood sugar levels. Exercise impacts glucose metabolism and insulin sensitivity, making it essential to understand how the body responds.

Recommendations

  • Check blood sugar levels before, during, and after exercise to prevent hypoglycemia or hyperglycemia.
  • Keep a quick source of glucose, such as glucose tablets or a sugary snack, nearby during workouts.
  • Consult a healthcare provider to adjust medications or meal plans as needed based on exercise routines.

A study demonstrated that moderate-intensity aerobic exercise lowers blood glucose levels by 20–40 mg/dL, with the effect lasting up to 24 hours. Research found that individuals on GLP-1 medications experienced fewer blood sugar fluctuations during exercise, although personalised adjustments were still recommended. Wear a continuous glucose monitor (CGM) if possible to track real-time changes and gain insights into how different types of exercise affect blood sugar levels.

Conclusion

Exercise is more than a tool for weight loss it’s a cornerstone of holistic well-being. For women on Mounjaro or Wegovy, incorporating physical activity into daily routines enhances the benefits of these medications, boosting metabolism, improving mood, and supporting cardiovascular health. From starting slow with low-impact activities to optimising hydration and monitoring blood sugar, a well-rounded approach ensures safety and effectiveness.

Remember, consistency is key. Small, regular efforts add up to significant progress over time. Tailor your exercise routine to fit your unique needs, preferences, and health goals, and don’t hesitate to consult with a healthcare provider or fitness expert to create a plan that works for you.

Take the first step today—whether it’s a brisk walk, a yoga session, or planning a strength-training workout. Embrace the journey with confidence and commitment, knowing that each movement brings you closer to your weight loss and wellness goals.

Have questions about starting an exercise routine while on Mounjaro or Wegovy? Share your thoughts or experiences in the comments below. Don”t hesitate to check your eligibility online. Together, let’s build a supportive community dedicated to achieving healthier, happier lives!

References

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  2. Liu, Y., & Wang, Y. (2022). Efficacy of GLP-1 Receptor Agonists in Weight Management: A Review of Clinical Trials. Obesity Reviews, 23(4), e13345. doi:10.1111/obr.13345. Available at: https://pubmed.ncbi.nlm.nih.gov/34706925/ 2
  3. American Diabetes Association. (2023). GLP-1 Receptor Agonists in Diabetes Management. In Diabetes Care (pp. 123-145). National Center for Biotechnology Information. Available at: https://www.ncbi.nlm.nih.gov/books/NBK551568/ 3
  4. Sullivan, M., & McCarthy, J. (2021). The Role of GLP-1 Agonists in Type 2 Diabetes: Mechanisms and Clinical Implications. Journal of Endocrinology, 249(1), R1-R12. doi:10.1530/JOE-21-00234. Available at: https://pubmed.ncbi.nlm.nih.gov/32459834/ 1
  5. Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. PubMed. https://pubmed.ncbi.nlm.nih.gov/34706925/
  6. Thomas, J. G., & Appel, L. J. (2021). Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. PubMed. https://pubmed.ncbi.nlm.nih.gov/33198717/

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