Skip to content
Mira

A Beginner Strength Workout to Do on a GLP-1 at Home

The short answer

Yes — you can start strength training at home on a GLP-1 with no gear and about 20 minutes a session. This beginner routine moves through six simple full-body moves — chair squats, wall push-ups, rows, glute bridges, and a core hold — plus a warm-up and cool-down, the kind of resistance work that helps you hold onto muscle while you lose weight. Prop your phone against a wall, go at your own pace, and aim for two sessions a week to start.

If you're new to lifting and just want somewhere safe to begin, start here. This is the exact full-body session we hand new members on day one — short, joint-friendly, and doable in a corner of your living room.

  1. 1

    Warm up for 2–3 minutes

    March in place, roll your shoulders, and swing your arms to wake everything up, then add ten slow arm circles each way and a few gentle side bends. Form cue: breathe easy and move only as far as feels comfortable — this is about raising your temperature, not working hard yet.

  2. 2

    Chair squats (sit-to-stand) — 8–10 reps

    Stand in front of a sturdy chair, lower your hips back and down until you lightly touch the seat, then stand tall. Use your arms for a little momentum if you need to. Form cue: push the floor away through your heels and keep your knees tracking over your toes, not caving inward.

  3. 3

    Wall push-ups — 8–10 reps

    Stand about arm's length from a wall with your hands a little wider than your shoulders, and bend your elbows to bring your chest toward the wall, then press back to the start. Form cue: keep a straight line from head to heels and gently brace your belly so your hips don't sag.

  4. 4

    Standing band rows — 10–12 reps

    Loop a resistance band around a door handle and pull your elbows back, squeezing your shoulder blades together, then return with control. No band? Hinge forward at the hips and row your arms back with a light water bottle in each hand. Form cue: lead with your elbows and keep your shoulders down, away from your ears.

  5. 5

    Glute bridges — 10–12 reps

    Lie on your back with knees bent and feet flat, hip-width apart. Press through your heels to lift your hips until your body makes a straight line from knees to shoulders, then lower slowly. Form cue: squeeze your glutes at the top and keep the work in your hips, not your lower back.

  6. 6

    Dead-bugs — 6–8 per side (or a 20-second plank)

    Lie on your back with your arms reaching up and knees bent at 90 degrees, then slowly lower your opposite arm and leg toward the floor and switch. Form cue: press your lower back gently into the floor the whole time — if that feels like too much, hold a forearm plank on your knees instead.

  7. 7

    Cool down and stretch — 2–3 minutes

    Walk slowly around the room until your breathing settles, then stretch your hips, chest, and shoulders, holding each for about 20 seconds. Form cue: never bounce a stretch — ease in and breathe. If anything felt sharp or you got dizzy at any point, stop and check in with your healthcare provider before your next session.

You don't have to guess at sets, reps, or whether your form is right — Mira uses your phone camera to count your reps and score your form in real time, so day one feels doable instead of daunting. Mira is built for exactly this: guided strength training at home while you're on a GLP-1.

Build my plan

Common questions

Do you lose muscle on a GLP-1?+

You can. When you lose weight, some of it comes from muscle, not just fat — in a body-composition analysis of the STEP 1 trial, about 40% of the weight lost was lean body mass, the tissue that includes your muscle. The good news is that regular strength work signals your body to hold onto it, which is exactly what this routine is for.

How many times a week should I strength train on a GLP-1?+

Aim for at least two days a week that work all your major muscle groups, in line with the U.S. Physical Activity Guidelines. Two 20-minute sessions like this one, with a rest day in between, is a realistic and effective place to start.

Do I need to lift weights or is bodyweight enough on a GLP-1?+

Bodyweight is plenty when you're starting out — chair squats, wall push-ups, and glute bridges all make your muscles work against resistance. As those get easier, add a band or light dumbbells to keep challenging yourself.

Keep reading

A No-Equipment Bodyweight Workout You Can Do on a GLP-1

A bodyweight-only strength routine for a GLP-1 when you have no gym and barely any room — plus how to make each move harder without any gear.

Why Am I Too Tired to Work Out on a GLP-1?

If you're too wiped out to train on a GLP-1, here's how to work around the fatigue instead of skipping — scale the effort and time it around your dose.

Strength training on a GLP-1

A beginner’s guide to strength training while losing weight on a GLP-1 — how to hold onto muscle, at home, in 15 minutes a day.