3 min readEnhancewell
Serena Williams is an absolute icon whose athletic achievements could fill an entire blog post. And yet, she struggled with post-partum body changes, telling PEOPLE, “I never was able to get to the weight I needed to be no matter what I did, no matter how much I trained.” Now, she’s lost 31 pounds using a GLP-1.
You’ve probably heard about muscle wasting associated with GLP-1 use. And yet, Serena remains a top athlete, currently competing at Wimbledon.
So, how can you take GLP-1 like a champion, in a way that preserves muscle and bone density, improves your heart and lung health, and prevents weight gain? We’re sharing the best exercises for your GLP-1 journey.
Strength Training to Build Muscle
Here’s what they may not tell you about rapid weight loss: it’s not just fat melting away. It’s muscle, too.
Adding strength and resistance training to your routine 2-3 times each week can help you build muscle and tone your (shrinking) body. I’m not talking Schwarzenegger-back-in-the-day-level strength training. Here are a few simple bodyweight exercises you can do from anywhere:
- Squats
- Push-ups
- Planks
- Lunges
Building strength with these exercises can help you combat muscle loss while using GLP-1s.
Cardio to Strengthen Your Heart
The American Heart Association recommends 75 minutes per week of vigorous aerobic activity. That’s jumping rope, running, hiking uphill, cycling faster than 10mph, or anything that gets your heart rate pumping. If you’re sweating, feeling out of breath enough that it’s tough to hold a conversation, you’re doing it right!
Your heart is a muscle, and cardio helps it become stronger and healthier.
Pilates to Protect Your Joints and Build Strength
A now-deleted user on Reddit shared their experience with Pilates while on Tirzepatide, saying, “Over my life I had tried all sorts of exercise in an effort to find the one I would love enough to want to do regularly, and until reformer Pilates I never found anything I enjoyed nearly as much. GLP1s have a significant anti-inflammatory effect, so perhaps my lightning-fast recovery has something to do with that...”
Feeling too tired to get out and exercise? Eating less is often associated with low energy and weakness… but you’re absolutely not weak! Pilates is a low-impact form of resistance training that can help you build muscle without straining your joints. After adding Pilates to your routine, you’ll see improved posture and core strength. Walk taller and command the attention you deserve (no more hiding)!
Serena Williams told PEOPLE, “GLP-1 helped me enhance everything that I was already doing — eating healthy and working out, whether it was as a professional athlete at the top level of tennis or just going to the gym every day.” GLP-1s are just one ingredient in a journey to your healthiest self.
Sign up for a Pilates class at Enhancewell Collective and channel your inner Serena on your journey to your healthiest self! Have questions about how to rebuild muscle mass? Book a private session for a class specifically targeting your GLP-1-related goals!