What to know about Ozempic and exercise

In this article:

• Ozempic and exercise
• Ozempic and athletic performance
• Is exercise required?
• Establishing a routine
• The bottom line

In this article

• Ozempic and exercise
• Ozempic and athletic performance
• Is exercise required?
• Establishing a routine
• The bottom line

When it comes to weight loss drugs, GLP-1 (glucagon-like peptide-1 receptor agonist) medications like Wegovy and Ozempic are all the rage—and they’re highly effective. While both medications have the same active ingredient, semaglutide, they have different FDA-approved uses. Ozempic is approved to manage Type 2 diabetes. Wegovy is approved for weight loss in adults with obesity (a body mass index of 30 or greater) or overweight individuals (BMI of 27 or more) with at least one weight-related condition, such as high blood pressure, Type 2 diabetes, or dyslipidemia (high cholesterol).

Even so, Ozempic is often prescribed off-label for weight loss. For best results, incorporating healthy lifestyle changes—like a balanced diet and regular exercise routine—is crucial when taking Ozempic for weight management or blood sugar control. With the right workout routine, you can improve your body composition and prevent muscle loss. 

But what types of exercise should you do on Ozempic: cardio, strength training, or a combination of the two? Keep reading to learn how to optimize your workout routine.

Save up to 80% on Ozempic with SingleCare

Different pharmacies offer different prices for the same medication. SingleCare helps find the best price for you.

Ozempic 2 mg/3 mL (1 Pen)

23666 - Hampton, VA

$825.00

i Price with signup

Get free coupon

$825.00

i Price with signup

Get free coupon

See Ozempic prices at all pharmacies

Can you work out on Ozempic? 

Yes, you can and absolutely should work out while taking Ozempic, says Ari Hoschander, MD, a board-certified plastic surgeon at Breast Reduction Surgeons of Long Island in New York.

Exercise is critical for long-term weight management and works synergistically with an Ozempic treatment plan. 

“Exercise supports the weight loss process facilitated by Ozempic by improving cardiovascular health, building muscle mass, and boosting metabolic rate,” Dr. Horschander explains. He adds that patients who combine Ozempic with consistent exercise tend to feel more energetic and lose fat rather than muscle. Rapid weight loss without exercise can lead to muscle loss. “My breast reduction patients often achieve better surgical outcomes after significant weight loss when they’ve combined it with exercise,” Dr. Horschander adds.

Engaging in regular physical activity, along with a balanced diet, also helps to maintain optimal blood sugar levels, improve insulin sensitivity, and boost overall well-being while on Ozempic. Additionally, incorporating strength training can promote muscle retention and metabolism. However, healthcare professionals emphasize the importance of monitoring how your body responds to weight loss medications and physical activity. Beginners should consult their healthcare provider at the start of their fitness journey.

RELATED: Do GLP-1s cause muscle loss?

Does Ozempic affect athletic performance?

Some individuals may experience temporary Ozempic side effects like nausea or dizziness, which could impact athletic performance in the short term, says Austin Shuxiao, MD, a board-certified internist and founder of Peach IV. However, many people find that their overall energy levels and endurance improve as their bodies adjust to GLP-1 medications. 

Here’s what to expect when working out on Ozempic:

• Nausea: Drawing from his personal experience, Dr. Shuxiao explains that gastrointestinal side effects of weight loss medications like semaglutide can worsen with exercise, especially high-intensity workouts. “I tried HIIT (high-intensity interval training) while on Ozempic, and felt nauseous after every session, which had never happened before,” Dr. Shuxiao says. 
• Dizziness: Dizziness can make you more prone to injury or falls, especially in high-impact sports or heavy lifting. “I tell patients to avoid strenuous exercise in the hours following their injection and to keep hydration a priority throughout their treatment,” as dehydration can exacerbate side effects.
• Glucose levels: High-intensity exercise can increase glucose levels, particularly in individuals with diabetes or insulin resistance. Monitoring glucose levels before, during, and after exercise is also vital, as physical activity can affect blood sugar levels. 
• Heart rate: Ozempic also bumps up your heart rate, which can be dangerous for individuals with certain health conditions, like those at risk for heart disease. Dr. Shuxiao says maintaining an optimal heart rate during exercise is particularly important. Individuals on Ozempic should aim to stay within their target heart rate zones to ensure safe and effective workouts. 

Your best bet is to choose low-to-moderate intensity workouts like brisk walking, cycling, swimming, yoga, and resistance training. These types of exercise are generally easier on the body and can help manage any potential side effects of Ozempic. 

Do you have to exercise on Ozempic? 

Physical activity is not required for those taking GLP-1 drugs like Ozempic, but it is highly recommended to maintain lean muscle mass and long-term weight management. Anyone looking to improve their overall health, control blood sugar levels, and maintain weight loss should exercise—not just those taking Ozempic, Dr. Shuxiao says.

No studies have been conducted examining the efficacy of Ozempic with or without exercise. However, a placebo-controlled clinical trial published in The New England Journal of Medicine demonstrated that combining exercise and liraglutide therapy (another GLP-1) improved body weight reduction more than either alone.

Crafting an effective exercise routine

Determining the “right” amount of exercise varies from person to person. The Centers for Disease Control and Prevention recommend 150 minutes of moderate-intensity exercise per week, combining aerobic exercise and weight training. A good rule of thumb is to hit each muscle group—legs, hips, back, chest, abdomen, shoulders, and arms—twice weekly. If you don’t have equipment, you can try bodyweight movements, such as push-ups, lunges, and squats. 

Try these tips to establish a sustainable Ozempic workout plan:

• Set realistic fitness goals: Start with small, achievable goals and gradually increase intensity and duration as your fitness level improves.
• Do what you love: Engaging in exercises you find enjoyable makes it easier to stick to a routine.
• Mix it up: Trying a variety of workouts can prevent boredom, target different muscle groups, and prevent the exacerbation of side effects. For instance, schedule a low-impact workout for the day of your Ozempic dose if you tend to feel nauseous or dizzy after an injection.
• Schedule your workouts: Treat your exercise sessions as appointments you can’t miss. Consistency is key.
• Track your progress: Keeping a record of your workouts can help you stay motivated and identify areas for improvement.
• Consult your healthcare provider: Before starting a new routine, check with your healthcare provider to ensure it aligns with your weight loss goals and medication regimen.

The bottom line: Combine Ozempic and exercise to maximize weight loss results

Without exercise, especially resistance or strength training, there is a real risk of losing lean muscle mass along with fat. “From a surgical perspective, I see better skin tone, body contour, and overall health in patients who incorporate exercise into their weight loss regimen,” Dr. Horschander says. “I always tell patients Ozempic affects the quantity of weight loss, but exercise determines the quality of that weight loss.”

Sustainable weight loss requires healthy lifestyle changes, which means eating well and getting regular exercise. Whether you’re a beginner or a seasoned exerciser, it’s never too late to make positive changes—every bit counts!