By Dr Aqsa · 2024-10-15
Learn how to modify your strength training and continue making progress, even on your worst days.
Low energy on GLP-1 medications will make you tired and behind on your fitness routine. Don't let it get the best of you—there are simple steps you can take to adapt your strength training. These steps will carry you through days even when you don't have a lot of energy.
Energy crashes are a typical scenario for individuals on GLP-1 drugs like Mounjaro, Ozempic, and Wegovy. The medication inhibits hunger and slows down digestion, which can leave you feeling more fatigued. While a nice bonus is losing weight, your body may take some time to adapt.
Dehydration, lower calories, or a shift in your eating pattern can also lead to low energy. While these energy crashes are challenging, you should know they are temporary and your body's natural adaptation to the drug.
On low-energy days on GLP-1, you need to listen to your body and adjust your workout schedule accordingly. Intensity is not always necessary to achieve results. Taking shorter, less intense sessions with longer breaks can assist you in being consistent without draining your energy.
Attempt to decrease the weight or quantity of your exercises and incorporate bodyweight movements or resistance bands for a lighter alternative. Squats, lunges, or even seated exercises give you the means to remain active without putting too much on your existing energy. Keep in mind even a lighter workout works towards your strength and wellness objectives.
Low-impact, short sessions of strength training exercises are the ideal option when your energy level is low, but you don't feel like being sedentary. These exercises, typically 15-20 minutes long, are less strenuous on the body and do not lead to strain or injury.
Though shorter in length, low-impact exercises also effectively work for muscle groups, build strength, and boost metabolism. The best news is that you don't have to struggle through exhaustion to feel the positive effect—these exercises make you healthier overall and keep you on your course without overloading your body.
Even on fatigued days, it is important to remain active. Daily movement, even slight movement, has a huge influence on overall health over time. Consistency with strength training, even doing a full workout or a quick session, yields improved mood and long-term energy and helps with weight control.
It is not about being perfect. It's about improvement.
On the hard days, just getting to a quick workout can keep you in motion, and eventually, consistency is the secret to the optimal outcome.