Ozempic® and Mounjaro® are making waves in the health and fitness world because of how well they work for weight loss. If you are an athlete and are wondering about using these medications to manage weight and get leaner, then it is important to note that it is not as simple as it may sound. The link between Ozempic and exercise and training is critical for optimizing performance and overall health.
So, let’s take a look at how these medications work and how you can incorporate them into your regimen while still performing at your best.
What Are Ozempic® and Mounjaro® and How Do They Work?
Ozempic® (semaglutide) and Mounjaro® (tirzepatide) are medically GLP-1 class medications that are prescribed to diabetics to manage their blood sugar levels. These medications work by suppressing your appetite and mimicking the hormone GLP-1 (glucagon-like peptide-1). This hormone plays a role in how your body processes food.
When this hormone gets activated, it causes you to eat less and reduces cravings. As a result, you create a calorie deficit, prompting the body to seek energy from stored reserves. Ultimately, it results in weight loss.
The majority of people, however, simply focus on the weight loss factor rather than the kind of weight loss that these medications cause. Research indicates that individuals on these GLPs may lose 25-39% of their weight in the form of muscle mass, which is definitely not good news, particularly to athletes.
Even for people who don’t exercise regularly, it can cause weakness due to loss of muscle mass and a reduction in overall body mass. That is why understanding the link between these GLPs and fitness becomes even more important.
Can I Exercise While Taking Ozempic® and Mounjaro®?
Yes, one should absolutely exercise while taking these GLP medications.
In fact, exercise is the only way to:
- Maintain muscle mass
- Keep the body strong and energetic
- Support metabolism
GLP-1 drugs may result in muscle wasting and affect bone density, which may be countered by regular exercise. Exercises can also complement the weight loss effects, increasing performance and facilitating recovery even in the presence of these GLP-1 drugs.
So, what exercises work best with GLP-1 medications?
If you are a swimmer, a sportsman, or a track athlete following a workout plan for your goal, the best thing is to keep going with your committed routine. However, if you want to maximize your efforts, recent studies suggest adding these exercises to your Mounjaro and Ozempic workout routine.
Important Note: This is not a replacement for professional medical guidance. Always seek medical advice before trying out any new workout or diet program, particularly when taking GLPs and other weight loss drugs.
1. Strength Training
Many athletes wonder if it’s safe to lift weights on Mounjaro. So, strength training is a safe exercise on Ozempic and other GLPs; it’s the only way to keep muscles strong. It involves working out different groups of muscles, like
- Squats
- Deadlifts
- Planks
- Lunges
- Bench Presses
- Weight lifting (with free weights or machines)
- Resistance training with resistance bands
To maintain muscle mass, two to three times a week is recommended for people who perform strength training on Mounjaro and other weight loss injectibles.
However, just like any other exercise, it is advisable to begin small and work your way up. You should also always do dynamic stretches to warm up before lifting or exercising to avoid injury.
2. High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) can complement resistance training by promoting muscle endurance and cardiovascular health without extensive time commitments.
Effective HIIT activities include short bursts of running, burpees, jumping jacks, and stair climbers, which can be included once or twice in the workout routine.
However, it must be gradually implemented to avoid overtraining, especially in people new to exercising or those with a calorie deficit.
3. Cardio
A well-rounded weight-loss workout routine should include cardiovascular and strength training exercises. As an athlete, you can follow many exercises.
- Brisk walking/hiking
- Running/jogging
- Using an elliptical
- Climbing stairs
- Swimming
- Recreational sports
The best is to aim for a 30-50 minute cardio session each week to support heart and lung health while maximizing the benefits of your training regimen.
4. Flexibility and Balance Training
While many athletes and gym-goers ignore it, flexibility exercises are as important as anything else. It is because these activities improve joint mobility, prevent muscle stiffness, and increase the overall range of motion.
In addition, yoga or tai chi reduces the risk of injury, improves balance, and provides relaxation.
A Structured Approach to Follow for GLP Medications
A recent study has given a structured approach for maintaining muscle mass and achieving the most Ozempic fitness results.
As the author suggested,
- Begin with low-intensity movement daily to build a strong foundation.
- Then move forward with strength training 60 to 90 minutes per week.
- After strength training, begin aerobic and cardio exercises like jogging (for 40-60 minutes)
By combining cardio with weight training, you’ll support weight loss while providing enough stimulus to ensure your muscles still grow.
Exercise Tips For GLP-1 Medications
To achieve optimal performance and avoid Ozempic side effects during exercise, focusing on things that align with your health and fitness goals is always best. Let’s see what they are
Talk to Your Healthcare Provider
Always consult your healthcare provider before starting any workout plan. Discuss your goals, injuries, or restrictions affecting your fitness objective.
They can tell you more specific dos and don’ts about starting a new workout routine while on these weight loss injectables and give you suggestions.
Get The Proper Nutrition
Taking GLPs is likely to be accompanied by dietary modifications. Since these medicines can cause muscle mass loss, eating enough protein will compensate for the loss. In fact, research suggests consuming 60-75 grams of protein per day can help prevent such muscle loss.
Experiment
One of the most common reasons people give up on exercising is boredom; that is why it is important to keep the exercises varied. You must also include different types of exercises, including HIIT, strength training, and cardio, to ensure your muscle gains are effective.
Stay Consistent
If you have started following a workout routine while on GLPs, follow it as much as you can. With consistency, it will not take long before exercise becomes a habit and an activity you’re willing to commit to.
Rest and Recover
Allow time to rest and recuperate. Rest gives your body time to repair and rebuild muscles, and it may protect against injury and burnout. So, get 7-8 hours of sleep each night.
Watch Out For Side Effects
GLP-1 medication causes side effects like nausea and gastrointestinal discomfort. These effects might make it harder for you to exercise. In that case, walking, swimming, and light yoga may be good methods of staying fit without straining your body too much.
Conclusion
In the end, Ozempic® and Mounjaro® are being used by athletes and fitness enthusiasts for fitness, but they should be mindful of their weight loss journey when taking these drugs.
The key to lasting transformation is leveraging this opportunity to build a stronger, more resilient, and metabolically healthier body.
While there is no universal approach, many studies suggest using strength training, cardiovascular exercise, HIIT, and balance training as the key elements of a muscle maintenance plan while following a workout routine for GLPs.
To sustain or even gain muscle mass, simply be consistent with resistance training, increase your protein intake, and get enough sleep. With these tips, you will maximize your health and fitness experience and overcome the side effects associated with the use of GLPs
About the Author: Dr Aimen Sohail
“As a physical therapist and medical writer with over five years of experience, I am passionate about promoting health and wellness. My expertise allows me to combine clinical knowledge with clear, engaging content that helps individuals understand their bodies and make informed fitness choices.”
“I believe in the importance of accessible information, and I am committed to helping everyone achieve their fitness goals.”
