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The Mira editorial team

There are over a hundred guides on this site and no reason you should have to guess where to begin. This is the order that works: five guides, then a first two weeks you can print and stick on the fridge.

The one-pager

Your first two weeks

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Deliberately small. The version people keep doing beats the ambitious one they abandon in week three, and on a GLP-1 the ambitious one is usually the first thing a low-energy day takes out.

  1. Day 1Full session: chair squats, wall push-ups, a row, a glute bridge, a core hold. Two rounds, stopping two reps short of failure.
  2. Day 2Walk, or nothing at all. Recovery is where the adaptation happens.
  3. Day 3Baseline tests: thirty-second sit-to-stand, a grip or dead-hang hold, and your waist. Write all three down.
  4. Day 4Rest.
  5. Day 5Repeat day one. Add one rep per set if the last round felt manageable.
  6. Days 6–7Rest, walk, and get the protein in. Then repeat the whole week.

The five movements

Chair squat

Sit back towards the chair rather than dropping straight down, and stand up without using your hands.

Wall push-up

Elbows travel back at roughly forty-five degrees, not out sideways. The body stays one straight line from heel to head.

Glute bridge

Drive through the heels until hips, knees and shoulders make one line. Squeeze at the top, do not arch the lower back.

Core hold

Press the lower back into the floor and keep breathing. When the back lifts away, the set is over, whatever the clock says.

Mira is a wellness product, not medical advice. Consult your healthcare provider before starting any exercise program, especially while on medication. mymira.fit

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Then read these, in this order

1Do You Lose Muscle on a GLP-1?Start with what is actually happening, and with the distinction that most of the internet gets wrong.2How Much Protein Do You Need on a GLP-1?The one input that does the most work, and the one a small appetite makes hardest.3A Beginner Strength Workout to Do on a GLP-1 at HomeA session you can do today, at home, with nothing.4Strength Benchmarks on a GLP-1How to know it is working without stepping on a scale.5Staying Consistent With Strength Training Long-TermThe part that decides the outcome, and the part every plan skips.

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