GLP-1 Workout at Home: A 10-Minute Starter Session for Women

A 10-minute GLP-1 workout at home for beginners: a 5-minute warm-up and four everyday moves, with form cues and safety checks.

Published September 29, 2026 by womensglp1guide.com

A woman in her fifties rising from a wooden chair in a sit-to-stand exercise in a bright living room

This GLP-1 workout at home is a 10-minute starter session: a 5-minute warm-up, then four moves you already do every day, which are standing up, bending, pushing and carrying. You need a sturdy chair, a kitchen counter and a grocery bag, and no gym.

It is the first session from the strength plan in our guide, written for women who have never lifted a weight. Start here, then build from it.

GLP-1 workout at a glance

Here is the whole GLP-1 workout in one table: the warm-up first, then the four-move session.

10-minute GLP-1 workout at home
Part	Move	Amount
Warm-up	Chair sit-to-stands	20
Warm-up	Arm circles	10 each direction
Warm-up	Hip hinges, no weight	10
Warm-up	Marching in place	30 seconds
Session	Chair sit-to-stands	10
Session	Hip hinges, hands on hips	8
Session	Counter push-ups	8
Session	Carry one heavy grocery bag	30 seconds

Before you start a GLP-1 workout

Most healthy adults who build up gradually do not need to see a health care provider before starting, according to the US Physical Activity Guidelines. Check with your provider first if any of these apply:

You have diabetes, heart disease or kidney disease and do not exercise regularly now.
You get symptoms such as chest pain, shortness of breath at rest or with mild exertion, or dizziness.
You have knee or back problems, which the National Institute on Aging flags for the chair stand, or osteoporosis.

The first point matters for many people on a GLP-1 medication, because exercise guidance from the American College of Sports Medicine counts diabetes as a reason to get medical clearance before starting. If you have diabetes, the National Institute on Aging also advises being especially careful about monitoring your blood glucose when you exercise.

The 5-minute warm-up

The GLP-1 workout starts with a 5-minute warm-up, the length the National Institute on Aging suggests before exercise. Do these at an easy, relaxed pace, and if 20 is too many at first, do as many as you can:

20 chair sit-to-stands
10 arm circles in each direction
10 hip hinges with no weight
30 seconds of marching in place

That is the whole warm-up. You do not need 20 minutes of stretching.

The 4 moves, step by step

The four moves of this GLP-1 workout use your legs, hips, chest and arms. Breathe out as you stand or push, breathe in as you lower, never hold your breath, and keep your knees and elbows soft rather than locked. Drink water before, during and after, as the National Institute on Aging advises.

1. Chair sit-to-stand (10 times)

Sit toward the front of a sturdy chair without arms, feet flat and shoulder-width apart.
Keep your chest proud and your heels heavy as you stand up.
Sit back down slowly and with control, rather than dropping into the seat.

2. Hip hinge (8 times)

Stand with your hands on your hips and a slight bend in your knees.
Push your hips back toward a wall behind you, keeping your back flat.
Bend from your hips, not your waist, then stand tall again.

3. Counter push-up (8 times)

Put your hands on a stable, dry kitchen counter at shoulder width, with non-slip footing.
Keep your body in one straight line from head to heels.
Lower your chest, not your chin, toward the counter slowly, then push back.
If the counter feels too hard, do the same move against a wall.

4. Carry (30 seconds)

Pick up one heavy grocery bag and walk a clear hallway.
Stand tall with your shoulders back, and do not lean toward the bag.
Switch hands halfway.

Finish with a few minutes of easy walking to cool down.

When to stop your GLP-1 workout

Some muscle soreness is normal when you start, and it should ease as your body gets used to the moves. Stop exercising right away, the National Institute on Aging advises, if you:

Have pain or pressure in your chest, neck, shoulder or arm
Feel dizzy or sick to your stomach
Break out in a cold sweat
Have muscle cramps
Feel severe pain in your joints, feet, ankles or legs

If one spot hurts or swells, work a different area or rest for a day or two. Talk to your provider about any new symptom that shows up as you do more.

How often to do a GLP-1 workout

Put your GLP-1 workout sessions on set days. The US Physical Activity Guidelines call for muscle-strengthening activity that works all major muscle groups on 2 or more days a week, and older adults should add balance training. The National Institute on Aging advises against working the same muscle group two days in a row.

For people on GLP-1 treatment, a 2025 joint advisory from four US medical and nutrition societies goes further: it suggests strength training at least 3 times a week, plus at least 150 minutes of moderate aerobic activity, tailored to your fitness level.

This 10-minute session is a first step, not the whole guideline. It has no pulling move, so it does not yet work every major muscle group, and the full plan in our guide covers the rest.

Our guide's 8-week beginner strength plan builds on these four moves, with a no-equipment version of every exercise and a log to track your sessions. See the strength plan in our guide.

Frequently asked questions about GLP-1 workouts

Do I need weights for a GLP-1 workout at home?

Not for this starter session: a sturdy chair, a kitchen counter and a grocery bag are enough. The full plan in our guide later uses two pairs of dumbbells and a chair, with a no-equipment version of every exercise.

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

US guidelines call for muscle-strengthening activity on 2 or more days a week for all adults. A 2025 joint advisory on GLP-1 treatment suggests strength training at least 3 times a week, plus aerobic activity.

Is walking enough exercise on a GLP-1?

Walking counts as aerobic activity, and it is worth keeping. US guidelines also call for muscle-strengthening activity on 2 or more days a week, which walking does not replace.

More GLP-1 guides

A GLP-1 workout pairs with eating enough protein. See how much protein you need on GLP-1 for your daily floor and target, and a full GLP-1 meal plan day with about 108 g of protein.

Get the 8-week strength plan in our guide

Our guide takes this GLP-1 workout from one session to a full beginner plan. The download includes:

A 10-module guide with an 8-week beginner strength plan and a workout log
30 high-protein recipe cards: 8 breakfasts, 8 lunches, 8 dinners and 6 snacks
The Gentle Week: seven days of meals with one shopping list
The protein cheat sheet and a protein calculator
Printable trackers

See what is inside our guide.

How this workout was made

This GLP-1 workout is the first session and warm-up from the strength plan in our guide. We checked each form cue against exercise guides from the National Institute on Aging where NIA has a matching exercise, took the weekly amounts from the US Physical Activity Guidelines, and added the safety checks from those sources.

References

This article is for education only and is not medical advice. It describes a beginner exercise session and says nothing about your medication. Talk to your health care provider before you start a new exercise routine, especially if you have diabetes, heart disease or kidney disease. Read our full medical disclaimer.

Back to blog

Your cart is empty

Cart • 0 items