What workout plan helps after stopping a GLP-1?
A simple, repeatable week with strength training on at least 2 days and moderate activity like walking on most others, kept up for months and written down, is the most practical workout plan after stopping a GLP-1. It is the same shape CDC (2023) recommends for all adults; the difference is that now it has to carry more of the load.
Why it matters: in the STEP 1 extension, Diabetes, Obesity and Metabolism (2022), people regained about two-thirds of their prior weight loss within a year of stopping semaglutide. NIDDK at NIH (2024) says healthy eating and more activity may reduce how much comes back, and a 2024 follow-up study in eClinicalMedicine found people who exercised during treatment kept off more weight after it ended than those on medicine alone.
This is general information, not medical advice. Talk to your clinician before you change your medication or start a new exercise routine.
After stopping GLP-1: common questions
What workout plan helps after stopping a GLP-1?
A steady weekly routine you can keep: strength work on at least 2 days and regular moderate activity such as walking, which matches the adult guidelines from CDC (2023) (at least 150 minutes of moderate activity plus 2 strength days). The plan matters less than repeating it for months.
Will I regain weight after stopping Ozempic or Wegovy?
Many people regain some. In the STEP 1 extension, Diabetes, Obesity and Metabolism (2022), people who stopped semaglutide regained about two-thirds of their prior weight loss within a year. NIDDK at NIH (2024) says you will probably regain some weight after stopping, and that healthy eating and more physical activity may reduce how much comes back.
Does exercise really help keep weight off after GLP-1?
There is early evidence it helps. In a 2024 follow-up study in eClinicalMedicine, people who exercised regularly during treatment kept off more weight in the year after treatment ended than those who took the medicine alone. The exercise in that study was mostly aerobic, so add walking or cycling, not only strength work.
Should I stop my GLP-1 all at once?
That is a decision for your prescriber. The NHS semaglutide guide (2026) notes your doctor may suggest reducing the dose gradually if you stop. Starting your training routine while still on the medicine gives you time to settle it.
Is the printable log really free?
Yes. It is a direct two-page PDF, US Letter, with no email or sign-up. Print as many copies as you like.
What does Sturdy add beyond the paper log?
Sturdy builds the weekly plan for you, runs guided sessions with timers, swaps out movements for sore areas, logs protein your way and makes a 30-day PDF summary for appointments, all free. Sturdy Pro adds gym-equipment movements, longer sessions, label scanning and longer progress views.
Paper log or app?
This free PDF
- Two pages, fridge-friendly
- 12 weeks of ticks, monthly chair-stand count
- No phone, no account, no data anywhere
- You plan the sessions yourself
Sturdy (we make it)
- Builds a weekly plan from your days, time and equipment
- Guided sessions with timers and rest breaks
- Protein log and medication records, optional
- 30-day PDF summary for appointments, free
Use whichever you will actually open. Plenty of people use both: the app for sessions, the paper on the fridge as the visible reminder.
Proof: what Sturdy tracks
Sample: week 1 filled in
Here is what a first row of the printable might look like for someone with two strength days and short daily walks. It is a made-up example, not a target.
| Week | Strength | Walks | Chair stands | Energy | Notes |
|---|---|---|---|---|---|
| 1 | ☑ ☑ ☐ | 5 of 7 | 11 | 3 | Knee fine. Wall push-ups easy, try counter next week. |
The chair-stand column uses the CDC STEADI 30-Second Chair Stand (2017): sit in the middle of a chair, arms crossed, and count full stands in 30 seconds. Test monthly, in the same chair, and you have a simple record of what your legs can do.
Same chair, same time, honest numbers.
Try it tonight
Print the log, tick one box tonight, and let Sturdy plan the next session.
Download the free PDF (2 pages, US Letter)
Get Sturdy free on the App Store · Updated November 2026
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