As millions set their “new year, new me” intentions, weight loss and fitness are once again top of the agenda. Almost a quarter of people (23%) say they plan to get fitter or exercise more in the new year, while 17% want to lose weight and 11% aim to eat more healthily, goals that increasingly align with the rising use of weight loss injections.
Recent figures show that almost nine in ten people using weight loss injections report an improved quality of life. A recent study found that weight loss injection patients who exercised lost double the abdominal fat of those who didn’t, a year after starting their medication.
The weight loss injection experts at Chemist4U are reminding patients that medication works best when supported by healthy habits. They’ve partnered with a qualified personal trainer to reveal the ultimate workout routine for those on weight loss injections.
Why exercise matters
While weight loss injections effectively manage hunger, pharmacists emphasise that staying active is key to ensuring the weight being lost is primarily fat, not muscle. Regular movement supports metabolism, preserves strength, and boosts mental well-being throughout treatment. Additionally, weight loss can also result in issues with loose skin. Compensating by maintaining and building muscle mass can help sidestep these concerns.
Ayesha Bashir, obesity expert on the Chemist4U weight loss team, said: “Exercise helps your body healthily lose weight; without it, you may find yourself feeling tired or losing strength alongside the weight. Building sustainable habits now sets you up for long-term success. Many people underestimate the importance of exercising alongside their diet, as it can help with side effects such as digestive issues, fatigue or headaches.”
“Although medication can give you the push you need, lifestyle is what keeps the progress going. When you fuel your body well and move consistently, you’re setting yourself up for long-lasting results.”
What kind of exercise works best
According to Prescribing Pharmacist Ayesha Bashir, the ideal approach is a combination of strength training and cardiovascular exercise:
1. Strength training: using weights, resistance bands, or bodyweight exercises like pushups, burpees and planks, which helps to preserve muscle and keep metabolism healthy.
2. Cardio exercise: such as walking, cycling, or swimming, will support heart health, burn calories, and is great for mental wellbeing.
“If you’re new to exercise or haven’t been active for a while, jumping straight into very high-intensity workouts can be counterproductive and potentially unsafe. Your body is already adapting to eating less, so piling on extreme exercise stress can leave you exhausted, increase injury risk, and make the whole process feel unsustainable.
“It’s better to build up gradually and listen to what your body’s telling you. If you’re constantly exhausted, struggling to get through workouts that used to feel manageable, or finding everyday tasks draining, that’s a red flag. To help build up to exercise and prepare your body for more demanding physical activity, eat some easily digestible carbohydrates – like banana, oatmeal, or toast – around an hour before a workout to give yourself some additional energy. After exercising, have foods rich in carbs and protein – like Greek yoghurt with granola, eggs on toast or chicken with rice – to give your muscles what they need to build and repair effectively.”
PT shares the best workout routine for weight loss injection users
Qualified personal trainer, Lee Mitchell, has shared a simple, sustainable routine designed specifically for people on weight loss injections:
Strength Training: (Two to three sessions per week, completed in 30-40 minutes)
1. Squats – 3 sets of 10–12 reps
Strengthens legs and glutes; keeps your chest up and core engaged, and is a fundamental exercise where you lower your body by bending at the hips and knees, using only your own body weight for resistance.
2. Seated or standing resistance band rows – 3 sets of 10 reps
Tones the upper back and improves posture without putting stress on the joints. Sit or stand with a resistance band anchored securely, pulling your elbows back and squeezing your shoulder blades together. This exercise helps counteract the effects of sitting and supports strong shoulder and back muscles.
3. Wall or incline push-ups – 3 sets of 8–10 reps
A gentle variation of the standard push-up that builds chest, shoulder, and arm strength while reducing strain on the wrists and lower back. Place your hands on a wall, bench, or sturdy elevated surface, lowering your chest toward the surface and pressing back up. Great for beginners or those easing back into exercise.
4. Glute Bridges – 3 sets of 12–15 reps
Activates the glutes, hamstrings, and core while supporting hip stability and lower-back health. Lie on your back with knees bent and feet flat on the floor, then lift your hips toward the ceiling, squeezing your glutes at the top. This exercise strengthens the posterior chain and can improve posture and movement mechanics.
5. Standing shoulder presses (dumbbells or bands) – 3 sets of 10 reps
Targets the shoulders and upper arms, improving strength and functional movement in daily activities. Press dumbbells or resistance bands overhead while keeping your core tight and back straight. This helps maintain strong, stable shoulders and supports overall upper-body strength. 6. Plank hold or knee plank – hold for 20–30 seconds
Builds core stability, strengthens the abs, lower back, and shoulders, and supports better posture. Keep your body in a straight line from head to heels (or knees for modification) and engage your core throughout. This exercise improves balance, stability, and endurance for daily movements.
Cardiovascular Exercises:
● Brisk walking (30–45 minutes, 3–4 times per week)
● Cycling
● Swimming or water aerobics
● Dance-based workouts or light aerobics classes
Lee Mitchell, personal trainer, comments: “Light activity also plays an important role in supporting circulation, digestion, and overall mood, especially during the early weeks of treatment. Gentle forms of movement such as stretching or yoga for 10–15 minutes a day, short walks after meals, help to speed up digestion, or simple mobility exercises to ease stiffness and improve flexibility can make a noticeable difference.”
