Strength Training on a GLP-1: A 3-Day Beginner Plan
Three short sessions a week at home with a chair, a resistance band and your body weight.
How to do it
- Do each day once a week, with a rest day between sessions.
- Two moves a day. About 20 minutes with a warm-up.
- Start light. Add 2 reps when a set feels easy.
Day 1: Legs and push
Sit to Stand
Sets and reps: 3 × 10
Cue: Stand up without using your hands.
Wall Push-Up
Sets and reps: 3 × 10
Cue: Body in one straight line.
Day 2: Glutes and pull
Glute Bridge
Sets and reps: 3 × 12
Cue: Squeeze your glutes at the top.
Seated Band Row
Sets and reps: 3 × 12
Cue: Pull your elbows back and sit tall.
Day 3: Hinge and core
Band Deadlift
Sets and reps: 3 × 10
Cue: Push your hips back, then stand tall.
Standing Dead Bug
Sets and reps: 3 × 8 each side
Cue: Move slowly and keep your ribs down.
What's next
Go at your own pace and rest when you need to.
These are general training guidelines. Stop any move that hurts.
Demos by SwipeHealth AI coaches.