Beginner's Guide to Maximizing Gym Efforts
For GLP-1 Patients
Protect your muscle, build your foundation, and get more out of every session on your medical weight loss journey.
Why strength training matters on a GLP-1
Starting a new fitness routine can be intimidating, especially when you're managing the effects of GLP-1 medications. These medications, while effective for weight loss, can sometimes lead to issues like muscle loss. At Wellton, we believe that with a structured and well-designed strength training program, you can counteract these effects by building a strong foundation of muscle and strength that will support your overall health and well-being.
If you're a beginner looking to get started in the gym, a full-body, three-times-per-week program is one of the best options. This program revolves around compound exercises that work multiple muscle groups simultaneously, helping you build the perfect foundation for later, more advanced programs. This is especially important for GLP-1 patients, as maintaining muscle mass can help improve metabolic health and enhance the overall effectiveness of your medical weight loss journey.
This 4-week program, offered by Wellton, includes an easy-to-follow table to guide you through your muscle and strength-building journey. Here at Wellton, we are committed to supporting your health by providing the tools you need to thrive while on your GLP-1 prescription.
Why go to the gym at all?
It's understandable that some people might feel intimidated by the gym, especially if they are new to exercising or are self-conscious about their fitness level. However, most gyms are welcoming and inclusive environments, open to people of all fitness levels. It can really be a supportive place if you approach it with an open mind and a positive attitude. Besides the social aspect, strength training will provide you with some hard physiological and psychological benefits.
When you lift weights, you place stress on your muscles, which causes them to adapt and become stronger. This is known as the principle of overload, and it is the driving force behind muscle growth. As your muscles become stronger, they also become larger, which can improve your physical appearance.
Strength training helps increase bone density, which is vital for maintaining strong and healthy bones — especially important as we age. It also improves balance and coordination, which can help reduce the risk of falls and injuries.
Strength training has been shown to reduce stress and anxiety, improve mood, and increase self-esteem and body image. This is likely due to the release of endorphins, hormones produced during exercise and known to have a positive effect on mood.
Strength training is linked to a lower risk of chronic conditions such as obesity, type 2 diabetes, and heart disease. It can also help improve insulin sensitivity, which is important for maintaining healthy blood sugar levels.
Getting your first gym membership
To make the start of your journey as easy as possible, here are a few tips to help you feel comfortable as soon as you step inside the gym.
Researching the gym's facilities and policies ahead of time can help you feel more prepared and comfortable when you arrive. You can also ask a staff member or personal trainer for a gym tour to help you familiarize yourself with the layout and equipment.
Many gyms offer fitness instructors who can answer any questions you may have. You can also ask a more experienced gym-goer for help or guidance.
People usually love to help each other succeed in the gym — so speak up when you need a hand.
An overview of the program
This program is really straightforward: you have four lower body, four upper body, and two core exercises. This will be more than enough for your first two months in the gym, as the exercises prescribed will ensure you master the fundamental movement patterns and build an unshakable physical foundation.
You must follow the rest times prescribed in the program as they dictate your body's adaptation. Before every training session, get on a treadmill or bike for about 5 minutes, then move into some mobility and flexibility stretches to get you loose for the workout ahead.
Before starting the program, you need to understand the concept of RPE (rate of perceived exertion). It is a way of measuring the intensity of a workout by how hard it feels to you, on a scale of 0 to 10.
Using RPE in practice
The range in which you should work in every working set should be around RPE 7-8, and 9-10 in rare cases. Before starting your working sets on every exercise, ramp up the weight until you reach RPE 7-8.
If you're prescribed 3 sets of 10 reps and you use 80kg for that given exercise, you can do your first warmup set with just 20kg, then 50kg, and then go to your working set. Some may even need an extra warmup set, which is perfectly reasonable.
You're supposed to increase the weight you use in your working sets as you progress throughout the program. Small, steady jumps beat big leaps.
Learn the movements. Keep every working set at RPE 7-8 and log the weights you use.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 3 | 8 | 3 min |
| Romanian Deadlift | 2 | 8 | 2 min |
| Bench Press | 3 | 10 | 2 min |
| 3-Point Row | 3 | 12 | 2 min |
| Pallof Press | 3 | 6/6 | 1 min |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian Split Squat | 2 | 8/8 | 3 min |
| Hip Thrust | 2 | 12 | 2 min |
| Lat Pulldown | 3 | 10 | 2 min |
| Overhead Press | 3 | 12 | 2 min |
| Ab Rollout | 3 | 6-8 | 1 min |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 3 | 8 | 3 min |
| Romanian Deadlift | 2 | 8 | 2 min |
| Bench Press | 3 | 10 | 2 min |
| 3-Point Row | 3 | 12 | 2 min |
| Pallof Press | 3 | 6/6 | 1 min |
Same movements, a touch more volume. Aim to beat last week by a small jump in weight.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian Split Squat | 3 | 8/8 | 3 min |
| Hip Thrust | 3 | 12 | 2 min |
| Lat Pulldown | 3 | 10 | 2 min |
| Overhead Press | 3 | 12 | 2 min |
| Ab Rollout | 3 | 6-8 | 1 min |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 3 | 8 | 3 min |
| Romanian Deadlift | 3 | 8 | 2 min |
| Bench Press | 3 | 10 | 2 min |
| 3-Point Row | 3 | 12 | 2 min |
| Pallof Press | 3 | 6/6 | 1 min |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian Split Squat | 2 | 8/8 | 3 min |
| Hip Thrust | 3 | 12 | 2 min |
| Lat Pulldown | 3 | 10 | 2 min |
| Overhead Press | 3 | 12 | 2 min |
| Ab Rollout | 3 | 6-8 | 1 min |
Reps come down slightly and weight goes up. Respect the longer rest periods.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 4 | 8 | 3 min |
| Romanian Deadlift | 3 | 8 | 2 min |
| Bench Press | 3 | 8 | 2.5 min |
| 3-Point Row | 3 | 10 | 2 min |
| Pallof Press | 3 | 6/6 | 1 min |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian Split Squat | 3 | 8/8 | 3 min |
| Hip Thrust | 3 | 12 | 2 min |
| Lat Pulldown | 3 | 8 | 2 min |
| Overhead Press | 3 | 10 | 2 min |
| Ab Rollout | 3 | 6-8 | 1 min |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 4 | 8 | 3 min |
| Romanian Deadlift | 3 | 8 | 2 min |
| Bench Press | 3 | 8 | 2.5 min |
| 3-Point Row | 3 | 10 | 2 min |
| Pallof Press | 3 | 6/6 | 1 min |
The heaviest week. Push to RPE 8-9 on your top sets, then take a lighter week before repeating.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian Split Squat | 3 | 8/8 | 3 min |
| Hip Thrust | 3 | 10 | 2 min |
| Lat Pulldown | 4 | 8 | 2.5 min |
| Overhead Press | 3 | 10 | 2.5 min |
| Ab Rollout | 3 | 6-8 | 1 min |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 3 | 5 | 3.5 min |
| Romanian Deadlift | 3 | 6 | 3 min |
| Bench Press | 4 | 8 | 3 min |
| 3-Point Row | 3 | 8 | 2.5 min |
| Pallof Press | 3 | 6/6 | 1 min |
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian Split Squat | 4 | 8/8 | 3 min |
| Hip Thrust | 3 | 10 | 2 min |
| Lat Pulldown | 4 | 8 | 2.5 min |
| Overhead Press | 3 | 10 | 2.5 min |
| Ab Rollout | 3 | 6-8 | 1 min |