Fitness
The Ozempic workout? How gyms and trainers are catering to a new group of exercisers
It’s 10 a.m. on a Friday at SURFCORE Fitness, a boutique gym in Mid-City, and a 52-year-old woman is following an exercise circuit as her trainer watches on. The fashion consultant, who is squeezing in a session before work, lifts relatively light weights while doing simple movements to build strength: goblet squats with a 6-pound kettlebell, then bicep curls with a 10-pound weight.
You’d never guess it, but this is the latest exercise craze in action: Call it the Ozempic workout.
GLP-1 drugs such as Wegovy, Ozempic, Zepbound and Mounjaro have helped millions of people combat Type 2 diabetes and cardiovascular disease as well as shed weight. The class of drugs — GLP-1 receptor agonists — has been around for two decades as a diabetes medication. Their popularity as a tool for weight loss skyrocketed after the FDA approved Wegovy for weight management in 2021.
But these drugs have also created new challenges. The weight loss they spur often comes with a reduction in lean body mass that includes muscle, making people physically weaker. Because GLP-1 drugs send signals to the brain telling people to feel full on fewer calories, those taking them are often operating in a caloric deficit. That reduced appetite, if not overseen properly by a doctor, could cause nutritional deficiencies and leave people with less energy for workouts, says Dr. Martha Gulati, director of preventive cardiology at Cedars-Sinai Medical Center. It’s then harder to exercise at the intensity needed to gain back the muscle they’ve been losing.
“Depending on the drug, people can lose between 25%-50% of their lean body mass,” Gulati says.
Which is where the GLP-1 workout comes in. The routine’s aim is to help patients build and preserve muscle mass by prioritizing strength training over cardio. It often incorporates education around nutrition and postworkout recovery techniques, helping participants develop new, healthy lifestyle habits to prevent weight gain once they go off the GLP-1 drugs. Over the last year, the hashtags #ozempicworkout and #glp1training have populated TikTok and Instagram, and the GLP-1 workout has been promoted at gyms, on blogs and on the YouTube accounts of personal trainers .
Trainer Mike Kimani guides his client, Jessica Bunge, in a GLP-1 workout at LM Fitness Center in Atwater.
(Juliana Yamada/Los Angeles Times)
“If fitness professionals don’t tailor their approach to individuals on these medications, then there are risks for [them] losing functional strength, bone density, metabolic health.”
— Josh Leve, CEO of the Fitness Business Association
Luxury fitness chain Equinox introduced a “GLP-1 protocol” in January 2024 and has since rolled it out at 80 clubs internationally. Planet Fitness posts GLP-1 workout guidelines on its blog. Independent gyms in Los Angeles, such as SURFCORE Fitness, are promoting GLP-1 workouts on Instagram, “to stay ahead of the curve,” says owner Carlos Sosa. Personal trainers are getting in on the trend as well. Exercise influencer and trainer Chris Ryan debuted a GLP-1 workout series on his fitness app this month that includes live and on-demand routines.
“If fitness professionals don’t tailor their approach to individuals on these medications, then there are risks for [them] losing functional strength, bone density, metabolic health,” says Josh Leve, CEO of the Minneapolis-based Fitness Business Assn. “So we’re seeing a pretty rapid response from the industry to offset these dangers.”
The beginner’s strength-training regime isn’t new. Rather, it’s been repackaged for a new fitness audience.
“It’s just marketing,” says Shawn M. Arent, professor and chair of the department of exercise science at the University of South Carolina. “We might have to take into account a lack of energy [on the part of GLP-1 exercisers]. But in terms of our general guidelines for resistance training, there really is nothing special about a GLP-1 workout. At the end of the day, it’s just resistance training. But that’s not sexy.”
Jessica Bunge uses the squat rack during a GLP-1 workout at LM Fitness Center.
(Juliana Yamada/Los Angeles Times)
Regardless, the routine appears to be here to stay. About 6% of adults in the U.S. say they are taking GLP-1 drugs for weight loss, according to a 2024 poll conducted by the San Francisco-based health policy nonprofit KFF. That’s more than 15 million people. With these branded workouts, fitness facilities and trainers are courting a new class of consumers.
The trend has had a ripple effect on organizations that administer certification programs for fitness trainers. The National Academy of Sports Medicine and the American Council on Exercise are now offering GLP-1 education. The National Exercise & Sports Trainers Assn. debuted a “GLP-1 Exercise Specialist Certificate” in January that it touts as a “passport to success” for trainers.
Regardless of whether these GLP-1 workouts are innovative, promoting these exercises helps to build community among those who are using the drugs, says Eric Durak, a Santa Barbara-based exercise physiologist who authored NESTA’s GLP-1 certificate program.
“It’s about changing the mind-set and lifestyle of overweight people, many of whom have never exercised before,” Durak says. “Some may be people who didn’t feel accepted by society because they weighed more than 300 pounds. We want to get them in the door, then create a space for them that they feel is more a community than a training center. The trainer’s job goes above sets and reps with this population. It’s also about developing relationships.”
“It’s about changing the mind-set and lifestyle of overweight people, many of whom have never exercised before.”
— Eric Durak, exercise physiologist
Gyms and trainers are approaching the GLP-1 workout with different priorities in mind. Some focus on educating clients about nutrition, advising they eat more protein and monitor macronutrients. Others emphasize postworkout recovery strategies, like guided stretching, sleep optimization and tracking tools to monitor muscle-mass retention.
Mike Kimani stretches out client Jessica Bunge after her GLP-1 workout at LM Fitness Center.
(Juliana Yamada/Los Angeles Times)
Equinox’s GLP-1 protocol is considered a framework for people taking the drugs, one that addresses workout intensity, frequency and volume (how many reps) as well as robust habit coaching, says the club’s senior personal training manager, Stan Ward.
“When they’re getting these workouts in, we’re also talking about their lifestyle,” Ward says. “Whole food sources, portion sizes. We help them navigate food and understand when they feel full. And how to do that in a long-term, sustainable fashion.”
At SURFCORE Fitness, Sosa is in touch directly with clients’ doctors, he says.
“Doctors are sending people here: ‘I’m not gonna give you the [GLP-1] drug unless you workout,’ they tell them. So I talk with their doctor about what their needs are, the specific drugs they’re on and the dosage, any side effects, plus any other health concerns,” Sosa says. “I reassure them my workouts will address their needs.”
One of Sosa’s clients, the 52-year-old fashion consultant, went on Mounjaro last March and has since lost 40 pounds — but she saw muscle on her triceps and legs dwindle. The GLP-1 workout has helped her body composition, Sosa says, and his being in touch with her doctor has given her confidence.
“She feels comfortable to be working out with me, specifically, because I know what her needs are, medically,” he says.
Jessica Bunge does dumbbell squats during her GLP-1 workout.
(Juliana Yamada/Los Angeles Times)
The GLP-1 training regime at LA Athletic Club, downtown, is particularly focused on the side effects of the medications — and then tailoring workouts to mitigate them. It partnered with the San Diego County-based CHEK Institute, to hold workshops for trainers. They’re now careful not to overexert clients or to quickly switch up exercises from sitting to standing positions because high doses of GLP-1 drugs can cause dizziness. Longer and more intense workouts may cause increased gastrointestinal issues, like nausea and stomach discomfort, so trainers focus on consistent, moderately intense workouts.
“The last thing we want to do is push them too hard,” says LAAC Director Ed Gemdjian. “We want to work them to their comfort level, and then continue that consistency.”
“I no longer feel, ‘Oh, my gosh, is everyone looking at my body?’ I feel more confident [at the gym] now.”
— Jessica Bunge, who lost 30 pounds on Ozempic
Mike Kimani, an independent trainer who works out of LM Fitness Center in Atwater, says his GLP-1 workouts are particularly data-driven.
“The whole workout is choreographed and timed to a T, customized to where they’re losing muscle,” Kimani says. He requires clients on GLP-1 drugs to get body scans every two to four weeks.
“It’s so we’re not just guessing. We’re feeling good, but what does that mean, data-wise? We’re looking to track muscle growth,” he says.
Kimani’s client, Jessica Bunge, 37, went on Ozempic in June for diabetes. She’d never been a serious exerciser — the gym was “an intimidating place,” she says. But she lost more than 30 pounds on the drug, which has been a game-changer.
“I no longer feel, ‘Oh, my gosh, is everyone looking at my body?’ I feel more confident here now,” she says. “I train twice a week — and it’s helped everything, massively. I definitely feel stronger, even just running up the stairs.”
Perspectives on the GLP-1 workout may vary, but the trainers interviewed for this story stressed that one thing is key: strength training to counter muscle loss from the drugs.
“Ultimately, we’re looking for people to create new healthy habits and improve their lives,” says FBA’s Leve. “It’s gotta start somewhere.”
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.
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