Ozempic Workouts: Gyms & Trainers Adapt for New Exercisers
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The Rise of the GLP-1 Workout: combating Muscle Loss and Building Strength
Table of Contents
- The Rise of the GLP-1 Workout: combating Muscle Loss and Building Strength
- The GLP-1 Workout: Building Strength & Combating Muscle Loss
- Frequently Asked Questions About the GLP-1 Workout
- What is the GLP-1 workout?
- Why is the GLP-1 workout critically important?
- What are GLP-1 drugs and how do they impact the body?
- What does a typical GLP-1 workout involve?
- Is the GLP-1 workout truly innovative or just a marketing trend?
- How are fitness trainers and gyms responding to the GLP-1 workout trend?
- What considerations shoudl trainers take into account when designing a GLP-1 workout?
- What are the benefits of focusing on strength training over cardio while using GLP-1 drugs?
- How does nutrition play a role in the GLP-1 workout?
- Where can you find GLP-1 workout programs or certified trainers?
- What is the role of community in GLP-1 workouts?
- What are some potential risks if fitness professionals don’t tailor their approach to individuals on these medications?
- summary of GLP-1 Workouts
- Frequently Asked Questions About the GLP-1 Workout
at 10 a.m.on a Friday in March 2025, at SURFCORE Fitness in Mid-City, a 52-year-old fashion consultant demonstrates the new fitness trend. Under the watchful eye of her trainer, she performs goblet squats with a 6-pound kettlebell and bicep curls with a 10-pound weight. This is the “Ozempic workout” in action.
Understanding GLP-1 Drugs and their Impact
GLP-1 drugs, including Wegovy, Ozempic, Zepbound, and Mounjaro, have revolutionized the management of Type 2 diabetes, cardiovascular disease, and weight loss. These GLP-1 receptor agonists, used for two decades to treat diabetes, gained popularity as weight-loss tools after the FDA approved Wegovy for weight management in 2021.
However, these medications present new challenges. the resulting weight loss ofen includes a reduction in lean body mass, leading to muscle loss and physical weakness. Dr. Martha Gulati,director of preventive cardiology at Cedars-Sinai Medical Center,explains that GLP-1 drugs create a caloric deficit by signaling the brain to feel full on fewer calories. This can lead to nutritional deficiencies and reduced energy for workouts, making it harder to regain lost muscle.
Depending on the drug, people can lose between 25%-50% of their lean body mass.
Dr. Martha Gulati,Cedars-Sinai Medical Center
The GLP-1 Workout: A Solution for Muscle Preservation
the GLP-1 workout aims to help patients build and maintain muscle mass by prioritizing strength training over cardio. This routine often includes nutrition education and post-workout recovery techniques, fostering healthy lifestyle habits to prevent weight regain after discontinuing GLP-1 drugs. The trend has gained traction on social media, with hashtags like #ozempicworkout and #glp1training appearing on TikTok and Instagram. Gyms, blogs, and personal trainers on YouTube are also promoting the GLP-1 workout.
Luxury fitness chain Equinox introduced a “GLP-1 protocol” in January 2024, now available at 80 clubs internationally. Planet Fitness also provides GLP-1 workout guidelines on its blog. Autonomous gyms like SURFCORE Fitness in Los Angeles are promoting GLP-1 workouts on Instagram to “stay ahead of the curve,” according to owner Carlos Sosa. Personal trainers, such as exercise influencer Chris Ryan, have also launched GLP-1 workout series on fitness apps.
If fitness professionals don’t tailor their approach to individuals on these medications, then there are risks for [them] losing functional strength, bone density, metabolic health. So we’re seeing a pretty rapid response from the industry to offset these dangers.
Josh Leve, CEO of the Fitness Business Assn.
Is the GLP-1 workout Truly innovative?
While the strength-training regime itself isn’t new, it has been repackaged for a new audience. Shawn M.Arent, professor and chair of the department of exercise science at the University of South Carolina, notes:
ItS just marketing. We might have to take into account a lack of energy [on the part of GLP-1 exercisers]. but in terms of our general guidelines for resistance training,there really is nothing special about a GLP-1 workout. At the end of the day,it’s just resistance training. But that’s not sexy.
Shawn M. Arent, University of South Carolina
Regardless, the routine’s popularity is undeniable. A 2024 poll by KFF revealed that about 6% of U.S. adults,or over 15 million people,are taking GLP-1 drugs for weight loss. Fitness facilities and trainers are capitalizing on this trend by offering specialized workouts.
Industry Response and Certification Programs
The growing demand for GLP-1 workouts has influenced fitness trainer certification programs. The National Academy of Sports Medicine and the American Council on Exercise now offer GLP-1 education. The National Exercise & Sports Trainers Assn. (NESTA) launched a “GLP-1 Exercise Specialist Certificate” in January, promoting it as a ”passport to success” for trainers.
Eric Durak, a Santa Barbara-based exercise physiologist and author of NESTA’s GLP-1 certificate program, emphasizes the community-building aspect of these exercises:
It’s about changing the mind-set and lifestyle of overweight people, many of whom have never exercised before. Some may be people who didn’t feel accepted by society because they weighed more than 300 pounds. We want to get them in the door, then create a space for them that they feel is more a community than a training center. The trainer’s job goes above sets and reps with this population. it’s also about developing relationships.
Eric Durak, Exercise Physiologist
Diverse Approaches to the GLP-1 workout
Gyms and trainers are adopting various approaches to the GLP-1 workout. Some prioritize nutrition education,recommending increased protein intake and macronutrient monitoring. Others focus on post-workout recovery strategies, such as guided stretching, sleep optimization, and muscle-mass tracking tools.
Equinox’s GLP-1 protocol addresses workout intensity, frequency, and volume, along with habit coaching. Stan Ward,the club’s senior personal training manager,explains:
When they’re getting these workouts in,we’re also talking about their lifestyle.Whole food sources, portion sizes. We help them navigate food and understand when they feel full. And how to do that in a long-term, sustainable fashion.
Stan Ward, Equinox
at SURFCORE Fitness, Carlos Sosa maintains direct dialogue with clients’ doctors:
Doctors are sending people here: ’I’m not gonna give you the [GLP-1] drug unless you workout,’ they tell them. So I talk with their doctor about what their needs are, the specific drugs they’re on and the dosage, any side effects, plus any other health concerns.I reassure them my workouts will address their needs.
Carlos Sosa,SURFCORE Fitness
One of Sosa’s clients,a 52-year-old fashion consultant,experienced muscle loss after starting Mounjaro in March. The GLP-1 workout has improved her body composition, and Sosa’s collaboration with her doctor has boosted her confidence.
The GLP-1 Workout: Building Strength & Combating Muscle Loss
GLP-1 drugs have become increasingly popular for managing weight loss, type 2 diabetes, and cardiovascular disease. However, this weight loss can sometimes lead to a reduction in lean body mass. The GLP-1 workout is designed to counteract this effect by helping patients build and maintain muscle mass.
Frequently Asked Questions About the GLP-1 Workout
What is the GLP-1 workout?
The GLP-1 workout is a fitness routine designed to help individuals taking GLP-1 drugs (like Wegovy,Ozempic,Zepbound,and Mounjaro) build and maintain muscle mass. It primarily focuses on strength training rather than cardio to combat the potential muscle loss associated with these medications. It also encompasses nutrition education, and post-workout recovery.
Why is the GLP-1 workout critically important?
It’s important as GLP-1 drugs frequently enough cause a reduction in lean body mass alongside weight loss. Dr. Martha Gulati from Cedars-Sinai Medical Center notes that individuals on these drugs can lose between 25% to 50% of their lean body mass. This loss of muscle can lead to physical weakness and othre health issues; thus, a targeted workout regime is essential to preserve and build muscle.
What are GLP-1 drugs and how do they impact the body?
GLP-1 drugs, such as Wegovy, Ozempic, Zepbound, and Mounjaro, are GLP-1 receptor agonists initially used to treat Type 2 diabetes and cardiovascular disease. They gained popularity as weight-loss tools after Wegovy’s FDA approval for weight management in 2021. These drugs create a caloric deficit by signaling the brain to feel full on fewer calories, which can lead to weight loss but also potentially cause nutritional deficiencies and muscle loss.
What does a typical GLP-1 workout involve?
A typical GLP-1 workout emphasizes strength training exercises to build and maintain muscle mass. according to the original article, examples include:
- Goblet squats with kettlebells
- Bicep curls with weights
Along with exercise, GLP-1 workouts often incorporate:
- Nutrition education, focusing on increased protein intake
- Post-workout recovery techniques such as stretching and sleep optimization
- Monitoring of macronutrients and muscle mass
Is the GLP-1 workout truly innovative or just a marketing trend?
Some experts, like Shawn M. Arent from the University of South Carolina, suggest that the GLP-1 workout is essentially resistance training repackaged for a specific audience. While strength training itself isn’t new, the specific focus on addressing the side effects of GLP-1 drugs makes it relevant and appealing to those using these medications.
How are fitness trainers and gyms responding to the GLP-1 workout trend?
Fitness facilities and trainers are increasingly offering specialized GLP-1 workouts. Luxury fitness chains like Equinox have introduced “GLP-1 protocols,” while gyms like SURFCORE Fitness are actively promoting these workouts. Furthermore, certification programs such as those offered by the National Academy of Sports Medicine, the American Council on Exercise, and NESTA are now providing GLP-1 education and specialist certificates for trainers.
What considerations shoudl trainers take into account when designing a GLP-1 workout?
trainers should consider the potential lack of energy in individuals taking GLP-1 drugs. It’s critically important to tailor the workout to address individual needs,monitor side effects,and coordinate with clients’ doctors. Carlos Sosa from SURFCORE Fitness emphasizes the importance of communication with doctors to understand specific drug dosages, potential side effects, and other health concerns.
What are the benefits of focusing on strength training over cardio while using GLP-1 drugs?
While GLP-1 drugs can aid in weight loss, they can also lead to muscle loss, which can reduce strength and metabolic health. Strength training helps to build and preserve muscle mass, counteracting the potential negative effects of the medication. Additionally, strength training can improve bone density and overall functional strength.
How does nutrition play a role in the GLP-1 workout?
Nutrition is crucial in a GLP-1 workout.Increased protein intake supports muscle repair and growth. Balancing macronutrients and focusing on whole food sources are also vital for maintaining energy levels and overall health. stan Ward from Equinox emphasizes helping clients understand portion sizes and how to feel full in a lasting way.
Where can you find GLP-1 workout programs or certified trainers?
You can find GLP-1 workout programs at various gyms, fitness studios, and through personal trainers. Luxury chains like Equinox and budget-amiable options like Planet Fitness offer guidance. Autonomous gyms like SURFCORE Fitness also provide specialized programs. Look for trainers with certifications and education in GLP-1 exercise from organizations like NESTA, NASM or ACE.
What is the role of community in GLP-1 workouts?
Eric Durak, an exercise physiologist, emphasizes that community plays a vital role in GLP-1 workouts. These exercises aim to change the mindset and lifestyle of individuals, especially those who may have struggled with exercise before.Creating a supportive and accepting community fosters a sense of belonging and encourages long-term adherence to a healthy lifestyle.
What are some potential risks if fitness professionals don’t tailor their approach to individuals on these medications?
Josh Leve, CEO of the Fitness Business Assn., notes that if fitness professionals do not tailor their approach to individuals on GLP-1 medications, there are risks of losing functional strength, bone density, and metabolic health. It’s crucial to adjust workouts to address these potential dangers and ensure the safety and effectiveness of the exercise regimen.
summary of GLP-1 Workouts
Aspect Description Focus Combating muscle loss associated with GLP-1 drugs Primary Method Prioritizing strength training over cardio Additional Elements Nutrition education, post-workout recovery Key Benefits Muscle preservation, increased strength, improved metabolic health Expert Insight Communication with doctors and tailored workout plans are essential