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Squat · Hinge · Push · Pull — four movements is all it takes
Exercise isn't a calorie-burning machine. It's a hormonal switch and a muscle-signalling device.
Resistance-first + 4-stage protocol.
Core exercise data for the GLP-1 era
+37%
Exercise alone increases endogenous GLP-1 secretion
Holt 2025 Obesity (S-LiTE 1년)
25~40%
Muscle-loss share of total GLP-1 weight loss
STEP 1 NEJM 2021 + 22 RCT 메타분석
주 150분
S-LiTE recommended exercise volume (moderate–vigorous)
Lundgren 2021 NEJM (n=195)
주 2~3회
Recommended resistance-training frequency for women
리치슬림 + ACSM 2024
+10~15%
Additional abdominal fat loss with protein + resistance training
Holt 2025 후속 분석
RPE 6~7
Safe intensity (can talk, cannot sing)
ACSM Position Stand 2024
Drug generation — training intensity differentiated
| Generation | Drug | Weight loss | Recommended training |
|---|---|---|---|
| 1st-gen | Wegovy (Novo Nordisk) | -15% | 2× resistance/week + 150 min cardio |
| 2nd-gen | Mounjaro (Eli Lilly) | -22% | ★ 3× resistance/week (faster loss = more frequent stimulus needed) |
| 3rd-gen (upcoming) | Retatrutide | -24% | ★★ 3–4×/week + progressive overload + protein 2.0 g/kg |
Sources: STEP 1 NEJM 2021 / SURMOUNT-5 NEJM 2025 / GLP-1 Fitness Guidebook 2026 (PAFGYM)
4-stage exercise protocol
Tailored for GLP-1 users — from first injection through post-medication
Conditioning defence (weeks 1-2)
Injection start → dose titration
RPE 3-5 · floor-based movements only
- • 3D diaphragm breathing · 10 reps
- • Hip bridge · 3 sets × 10
- • Dead bug · 3 sets × 8
Signal-sending (weeks 3-4)
Late titration → entering stable phase
RPE 5-6 · 3×/week full-body 20 min
- • Squat · Lunge · Push-up · Hip hinge (1 min each, circuit)
- • 20-min metabolic circuit total
- • Injection peak day → auto-downgrade to stage 1
Building density (months 2-5)
Stable phase + preparing to stop medication
RPE 6-8 · 4×/week + progressive overload
- • Equipment: resistance bands, dumbbells 2.5-5 kg
- • 20 min strength + 20 min Zone 2 interval walking
- • Concurrent protein monitoring (2.0 g/kg+)
Maintain & strengthen (post-medication)
POST GLP-1
RPE 7-9 · 4-5×/week + added load
- • Dumbbells · Kettlebells · Free weights
- • Hypertrophy mode (8-12 reps × 3-4 sets)
- • Exercise replaces the drug — endogenous GLP-1 +25%
Differentiated by obesity level
Same drug, different body — one-size recommendations don't apply
| Group | Resistance training | Cardio | Protein |
|---|---|---|---|
| Severe obesity (BMI ≥30) | 2-3×/week | 150 min/week (cardiorespiratory focus) | 1.6-2.0 g/kg |
| Mild obesity (BMI 25-29) | 3-4×/week ★ | Zone 2 20-30 min | 1.6-2.0 g/kg |
| Skinny-fat (NWO) | 4×/week ★★ | Minimise (muscle-loss risk) | 2.0-2.4 g/kg |
| Mounjaro users | 4-5×/week ★★★ | Zone 2 + supplemental | 2.0-2.4 g/kg |
★ = priority intensity. Mounjaro causes 1.5× weight loss and 1.5× muscle loss, requiring the strongest reinforcement.
FITT-VP principles
ACSM exercise prescription standard — know this and you'll never be lost
F
Frequency
Frequency — sessions per week
I
Intensity
Intensity — RPE 1-10
T
Time
Time — in minutes
T
Type
Type — strength / cardio
V
Volume
Volume — sets × reps
P
Progression
Progressive overload
The four essential movements
These four patterns hit every muscle group
Squat
Squat
Lower body + core
Air Squat · Goblet · Back Squat
Hinge
Hip Hinge
Glutes + hamstrings
Deadlift · Good Morning
Push
Push
Chest + shoulders + triceps
Push-up · Press
Pull
Pull
Back + biceps
Row · Pull-up · Chin-up
Essential for GLP-1 users
It's not about when you inject — it's about when the drug is working
Wegovy / Mounjaro peak: 1-3 days. Saxenda: 8-24 hours. During this window you must automatically lower training intensity. If side-effect severity hits 7+, MVE (Minimal Viable Exercise) only: floor breathing + hip bridge + dead bug = 5 min.
Wegovy
1-3일
Peak
Mounjaro
1-3일
Peak (higher intensity ↑)
Saxenda
8-24h
Daily peak
Ch 5. Redefining Exercise
Resistance-first + 4-stage protocol — full text
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Skinny-fat risk + exercise stage recommendation
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