If you’re taking Wegovy (semaglutide) for weight management, you might notice changes in your energy levels, appetite, or even how your body responds to exercise. While the medication works by slowing digestion and helping you feel fuller longer, staying active remains a key part of maintaining overall health and supporting your weight loss goals. But how do you tweak your workouts to align with how Wegovy affects your body? Let’s break it down.
Start With Listening to Your Body
Wegovy can cause side effects like fatigue or nausea, especially when you first start taking it. If you’re used to high-intensity workouts, this might mean dialing things back temporarily. Opt for low-impact activities like walking, swimming, or yoga. These exercises keep you moving without overtaxing your system. As your body adjusts to the medication—usually within a few weeks—you can gradually reintroduce more intense routines.
Prioritize Strength Training
One concern with rapid weight loss is the risk of losing muscle mass alongside fat. Incorporating strength training into your routine helps preserve lean muscle, which is crucial for maintaining metabolism and functional strength. Aim for two to three sessions per week, focusing on major muscle groups. Resistance bands, bodyweight exercises, or light weights are great options. If you’re new to lifting, consider working with a trainer to avoid injury.
Hydrate, Hydrate, Hydrate
Wegovy slows digestion, which can sometimes lead to dehydration. Intense workouts compound this risk, so sip water throughout the day—not just during exercise. If you’re sweating heavily, add an electrolyte supplement to replenish lost minerals. A simple trick? Pair your post-workout snack with a glass of water to stay on track. Staying hydrated also helps manage common side effects like constipation.
Adjust Meal Timing Around Workouts
Since Wegovy delays stomach emptying, you might feel full longer after meals. Plan workouts around when you feel most energized. For example, if you take your dose in the morning, try exercising in the afternoon once any initial nausea subsides. If you prefer morning workouts, eat a light, protein-rich snack beforehand, like Greek yogurt or a handful of almonds. Avoid heavy meals close to exercise to prevent discomfort.
Embrace Flexibility
Some days, Wegovy’s side effects might make sticking to your usual routine challenging. That’s okay! Focus on consistency over perfection. If a 45-minute gym session feels overwhelming, try three 10-minute walks spread throughout the day. Even household chores or gardening count as movement. The goal is to stay active in a way that feels sustainable for your current energy levels.
Monitor Progress Differently
With Wegovy promoting weight loss, the number on the scale might drop faster than usual. But exercise-related wins—like improved endurance, better sleep, or lifting heavier weights—are equally important to track. Keep a journal or use a fitness app to celebrate non-scale victories. These milestones keep you motivated even if your workout intensity fluctuates.
Consider Recovery Tools
Muscle soreness or joint stress can feel more pronounced if you’re eating fewer calories. Invest in recovery tools like foam rollers, massage guns, or quality stretching mats. Prioritize sleep, too—aim for 7-9 hours nightly, as rest is when your body repairs muscle tissue and regulates hunger hormones.
Consult Your Healthcare Provider
Always loop in your doctor or pharmacist when adjusting your fitness plan. They can help tailor recommendations based on your dosage, side effects, and health history. For instance, if you have a history of thyroid issues or pancreatitis (rare but serious risks associated with Wegovy), certain exercises might need modification.
Remember, Wegovy is a tool—not a replacement for healthy habits. Pairing it with thoughtful exercise adjustments helps you build a balanced lifestyle that supports long-term success. Whether you’re lifting weights, taking a dance class, or simply walking your dog, every bit of movement counts. Stay patient, stay consistent, and let your body guide the way.