How Ozempic , Wegovy and other Semaglutides Affect Your Exercise Program

Ozempic is a popular weekly injection currently being used to treat Type II diabetes by promoting insulin release to lower blood sugar levels in those struggling with their fasting glucose numbers.  Ozempic can also reduce hunger by slowing gastric emptying (stomach stays full longer) which in turn is leading to significant weight loss for many of those taking it.  

There are a host of potential side effects, including nausea, fatigue, GI distress and more but many are up for that with the blood sugar and weight loss results.   

If you plan to begin taking Ozempic or another semaglutide, there are things to consider when continuing a training program while on the medication.  Pairing medication with diet, exercise and lifestyle changes is important but the “how” is just as important to avoid injury or poor outcomes.   

Step One: Eat prior to exercise

With increased insulin activity, blood glucose levels are lower.  With reduced circulating blood sugar, exercise can become significantly more difficult.  Avoid training after longer periods of fasting and if you are working out while fasted, be sure to have carbohydrates on hand (try an apple or banana).  

Step Two: Repeat or reduce training volume and intensity 

Losing weight promotes stress to the body just like anything else, as does living life with significantly-altered blood glucose levels.  Realizing that you are in an increased state of stress due to medication is important when picking exercise types and volumes.   Try to repeat exercises that you’ve done in the past and set the expectation of maintaining strength and force production as opposed to setting new PR’s in the gym. 

Step Three: Monitor recovery closely 

If you are using wearables, check in with resting heart rates, or heart rate variability, or sleep scores or any metric that you consistently use to measure your recovery.  Those numbers may change significantly while on the medication and it’s important to recognize as it happens.   If you are repeating workouts you’ve done in the past, there’s no guarantee that you will respond in the same way as past training blocks.  Watch recovery closely and be ready to reduce training volume or intensity as needed.  

There’s conflicting thoughts on using medication to reduce blood sugar or lose weight.  If you are thinking of using a GLP-1 and want to continue healthy habits via physical activity and exercise, pay attention to these three things as you get started!