Strength training on a GLP-1: a simple start at home

Strength training on a GLP-1 doesn't need a gym. Muscle is what lets you carry the groceries, take the stairs and get up off the floor without a second thought, and you can start building it at home today.

Why it matters

The CDC recommends that adults do muscle-strengthening activity on at least two days a week, working all the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms. The moves below cover them with things you already have.

Your first session (about ten minutes)

Do each move slowly until it starts to feel like work. Rest a minute, then go through the list once more.

• Sit to stand: stand up from a chair and sit back down without using your hands.
• Counter push-ups: hands on the kitchen counter, lower your chest toward it, then push away.
• Backpack rows: load a backpack with a few books, lean forward and pull it toward your ribs.
• Glute bridges: lie on your back with knees bent and lift your hips.
• Carries: walk around the house holding a heavy grocery bag in each hand.

Then keep it going

Twice a week is plenty to start, and it matches the CDC's guideline. When a move feels easy, slow it down, do a few more, or add a little weight.

Bonus: walk after meals

A short walk after eating is one of the easiest habits there is, and it pairs well with everything above.

Try this today: do the five moves once, right now, before you close this page.

If you have a health condition or an injury, check with your doctor before starting a new routine. If you take a GLP-1 medicine, tell your provider about any side effects.

Sources

• Adult Activity: An Overview — CDC, accessed 2026-10-21
• Older Adult Activity: An Overview — CDC (the list of major muscle groups), accessed 2026-10-21