How do you keep working out on GLP-1 during the holidays?
Shrink the sessions instead of skipping them: aim for two short strength sessions a week, done at home or wherever you are staying, and put protein first at holiday meals. The CDC (2023) guideline for adults is muscle-strengthening activity on 2 or more days a week. Five minutes of chair squats and counter push-ups on a Tuesday is not a full workout, but it keeps the habit and the muscles in the loop until January.
Why it matters on these medicines: a review by Locatelli and colleagues in Diabetes Care (2024) reports that incretin-based drugs can cause lean-mass loss of around 10% (about 6 kg) and proposes tailored resistance exercise alongside the medication to help preserve it. A joint nutrition advisory from four obesity and nutrition societies (2025) names adequate protein and strength training as priorities too.
This is general information, not medical advice. Talk to your clinician before starting or changing exercise, especially with a recent injury, dizziness or pain.
A holiday week, played out
Dose day for some people. Recovery and Mobility, ten gentle minutes, then done.
Driving to family. Quick Movement in the motel room: chair squats, supported heel raises, a standing march. About five minutes.
The big meal. No session. Protein first on the plate, then whatever you want.
Back home and tired. Sturdy's plan still shows Saturday. Move it to Sunday with one tap.
Quick Movement again. Two sessions this week. The CDC mark is met.
Two short sessions beat one perfect workout that never happens.
Who this plan is not for
- Anyone not using GLP-1 or another weight-management medication under medical care. Sturdy is built for adults on prescribed medication; general fitness apps will suit you better.
- Experienced lifters who want progressive gym programming. Sturdy keeps sessions short and simple; Pro adds gym-equipment movements, but it's not a powerlifting log.
- Anyone with a new injury, a recent fracture, dizziness or chest pain. Speak to your clinician first. Sturdy doesn't diagnose or advise on medication.
How to set up a holiday strength plan in 3 steps
- Mark the hard weeks. Use the planner above. Travel and hosting weeks get 1 or 2 short sessions; quiet weeks can take 3.
- Pick your floor-and-chair moves. Squat to a chair, push-ups against a counter, heel raises holding a wall. Sturdy's library has 35 movements, each with easier options and when to stop.
- Protect protein at the big meals. Fill a palm-sized portion first. Log it, or use simple meal checkmarks if counting grams feels like a chore in December.
What Sturdy shows on a busy week
One design decision we made on purpose: missed days in Sturdy are simply unfilled, never failures. In a month full of travel, a red streak counter is the fastest way to make someone quit until February.
Holiday strength by the numbers
| Plan | Over 6 weeks | Meets 2 days/week? |
|---|---|---|
| 2 × 5-minute Quick Movement a week | 60 minutes, 12 sessions | Yes |
| 2 × 20-minute Standard Strength a week | 240 minutes, 12 sessions | Yes |
| 1 × 20-minute session a week | 120 minutes, 6 sessions | No, but far better than zero |
| Wait until January | 0 minutes | No |
Want a simple way to see if your legs kept up? The CDC STEADI 30-Second Chair Stand (2017) counts how many times you can stand up from a chair, arms crossed, in 30 seconds. Sturdy's optional check-in is based on it. Record it before Thanksgiving and again in January, as information, not a score.
Holiday questions on GLP-1
Should I keep strength training on GLP-1 medication over the holidays?
If your clinician has cleared you to exercise, yes, even briefly. A joint nutrition advisory from four obesity and nutrition societies (2025) lists adequate protein and strength training as priorities to help preserve lean mass on GLP-1 therapy. Short sessions still count.
How many days a week should I do strength training?
The CDC (2023) recommends muscle-strengthening activity on 2 or more days a week that works the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms.
What can I do in a hotel room or at a relative's house?
Bodyweight moves need only a sturdy chair and a bit of floor: chair squats, wall or counter push-ups, supported heel raises, standing marches. Sturdy's Quick Movement sessions take about five minutes and work at home.
What if I feel nauseous or tired after a dose?
Pick a Recovery and Mobility session, shorten the session, or skip the day. Missed days in Sturdy are simply unfilled. If you feel dizzy, light-headed or unwell, stop and talk to your prescriber.
How do I hit protein at holiday meals?
Start the plate with the protein (turkey, ham, fish, eggs, beans, Greek yogurt) before the sides. Sturdy lets you log protein by meal period or switch to simple meal checkmarks if counting feels like too much in December.
Is Sturdy free?
The free version includes weekly planning, all three workout types, the core movement library, sessions up to 30 minutes, protein logging, check-ins and 30-day summaries. Sturdy Pro adds gym-equipment movements, 45-minute sessions, label reading and longer history.
Get Sturdy free
Plan the week, run five-minute sessions, log protein. No account, records stay on your iPhone.
Get Sturdy free on the App Store · Updated November 2026
Related
- Sturdy: strength and protein on GLP-1Sturdy plans short strength sessions and logs protein for adults on prescribed GLP-1 medication. Private, no account, free on iPhone.
- Finding a GLP-1 personal trainer near you: a 5-step vetting guideLooking for a personal trainer who understands GLP-1 medication? Verify credentials free, sort their answers, and know what to track between sessions.
- Exercising with knee pain on GLP-1: six myths, checkedKnee pain and on Wegovy, Zepbound or another GLP-1? Six common exercise myths checked against NIH, NHS, CDC and the STEP 9 trial. Free tool inside.
- Do I need a gym to strength train on GLP-1?No gym needed to start strength training on GLP-1 medication. Tap what you own at home and see which major muscle groups it covers.