GLP-1 medications like semaglutide can dramatically reduce appetite and support weight loss. But with that weight loss can come unintended muscle loss. To prevent this, it’s important to incorporate light strength training into your routine. Calisthenics—bodyweight exercises that require no equipment—are a safe and accessible way to do just that.
Why Muscle Maintenance Matters
Maintaining lean muscle mass helps preserve metabolism, improves balance, and supports everyday movements. Especially when on GLP-1 medications, your body may lose both fat and muscle. Light calisthenics can help counteract this without the need for gym equipment or heavy weights.
- Low-impact and joint-friendly
- Simple and beginner-safe
- Effective for strength and stability
Routine: Full-Body Calisthenics (3x/Week)
Perform 2–3 rounds of the following circuit, resting 30–60 seconds between exercises:
- Wall Push-Ups (10–15 reps): Stand arm’s length from a wall and perform push-ups by bending and extending elbows. Tip: Great for beginners or those with wrist sensitivity.
- Chair Squats (10–15 reps): Stand in front of a sturdy chair and lower into a seated position, then stand. Tip: Focus on keeping your weight in your heels.
- Bird-Dog (10 reps/side): On hands and knees, extend opposite arm and leg. Pause, then return. Tip: Engage your core for stability.
- Glute Bridge (12–15 reps): Lie on your back, knees bent. Lift hips until your body forms a straight line. Tip: Squeeze glutes at the top for better activation.
- Wall Angels (10 reps): Stand with your back against a wall and arms bent 90°. Slowly raise and lower arms. Tip: Keep your lower back flat against the wall.
Stretch & Recovery Routine
After your workout, finish with light stretching to promote recovery and flexibility:
- Cat-Cow Stretch: On hands and knees, alternate arching and rounding your back. 5–8 reps.
- Seated Hamstring Stretch: Sit and reach for your toes gently. Hold 20–30 seconds each leg.
- Chest Opener: Clasp hands behind back and gently lift. Hold 20 seconds.
Tip: Stay hydrated and aim to stretch daily, even on rest days.
Tips for Staying Consistent
- Start with just 10–15 minutes a day—consistency is more important than intensity.
- Pair workouts with music, podcasts, or a short walk after meals.
- Use a journal or app to track progress and celebrate milestones.
Reminder: Always talk to your doctor before starting a new exercise routine—especially if you have existing health conditions.
Final Thoughts
Calisthenics is a safe, scalable, and empowering way for GLP-1 users to support muscle health while staying injury-free. Even a few simple movements can help improve your strength, mobility, and confidence. Keep it consistent, stay kind to your body, and celebrate every step forward.
