Mounjaro® and Exercise: What Exercise Plan to Follow
Mounjaro® — which contains the active ingredient tirzepatide — is a medicine to help those with type 2 diabetes manage their blood sugar and those with overweight and obesity lose weight.
But it’s not a magic pill (or magic injection, in this case). It’s usually prescribed alongside diet changes and exercise.
If you’re looking into the medication — or just got a prescription for it — you might have questions about Mounjaro® and exercise. We’re here with answers.
Read on to learn about Mounjaro® and exercise, including what’s recommended and how to get started when using this glucagon-like peptide-1 (GLP-1) agonist medication.
Can You Exercise on Mounjaro®?
Yes. It’s not only possible and allowed to exercise on Mounjaro® — it’s recommended!
Diabetes and weight loss medicines licensed by the Medicines and Healthcare products Regulatory Agency (MHRA) — including Mounjaro®, Ozempic®, and Wegovy® — are usually prescribed alongside diet and exercise changes to help people lose weight or lower blood sugar levels.
Clinical trials showing Mounjaro®’s effectiveness included diet changes and physical activity.
In fact, a 2024 study found that combining a weight loss medication with exercise resulted in better weight loss maintenance one year after stopping treatment compared to using the weight loss medication alone.
But this study looked at the weight loss medication Saxenda® (which contains the active ingredient liraglutide). So, we can’t be sure if the same applies to exercise and Mounjaro® or other weight loss medicines.
Weight loss your way
Recommended Types of Exercise for People Taking Mounjaro®
Don’t panic — you won’t be forced into sweaty spin classes or running clubs if they’re not your thing.
There’s no set Mounjaro® exercise routine to follow. You’ll simply be encouraged to incorporate more movement into your week.
Your GP (general practitioner) or private provider can give you personalised advice on how much exercise to aim for and whether you should avoid anything in particular based on your current health and any medical conditions you have. But here’s the general advice.
Guidelines from the National Health Service (NHS) recommend:
Aerobic exercise. Get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise a week — or a combination of the two. Aerobic exercise includes walking, jogging, cycling, swimming, dancing, tennis, pickleball, hiking — things that elevate your heart rate.
Strength training. Aim for at least two muscle-strengthening sessions a week that work all major muscle groups. This can include bodyweight exercises (squats, lunges, sit-ups, and push-ups, etc.), weight lifting, or using dumbbells, resistance bands, or gym machines.
Beyond aerobic exercise and strength training, you might also want to consider:
High-intensity interval training (HIIT). This involves short bursts of intense exercise followed by brief active rest periods — think 30-second sprints followed by 30 seconds of walking recovery.
Flexibility and balance training. Try yoga, Pilates, tai chi, or simple stretches to keep your muscles and joints happy and reduce your risk of injury.
General movement. Try to spend less time lying down and sitting throughout the day. Break up long periods of not moving with a quick walk, a few stretches, or standing up for a bit.
You can speak to a personal trainer or healthcare professional to get a personalised plan to follow.
How Does Exercise Help With Weight Loss?
You might be wondering why exercise is prescribed alongside Mounjaro® and other weight loss medications.
Well, physical activity comes with a long list of benefits, and it’s a key part of any weight loss programme. It can help you burn more calories than you consume, which promotes weight loss.
Different types of exercise also come with unique benefits.
Aerobic Exercise
Aerobic exercise is best for reducing body weight and lowering body mass index (BMI), not to mention fat loss and cardiovascular health.
It boosts your heart health and can lower your risk of heart disease and stroke. Plus, aerobic activity can help with blood sugar regulation and preventing or managing type 2 diabetes.
Besides the actual weight loss side of things, exercise of all types can elevate your overall health. You might find your energy levels, mood, and sleep improve — all of which can help you feel your best while on your weight loss journey and beyond.
And that’s not all. Physical activity can reduce your risk of depression, Alzheimer’s disease, and certain types of cancer while lowering the risk of early death by up to 30 percent. Not bad, right?
Strength Training
Strength training can help you build muscle and maintain muscle, which can be lost when losing weight.
It can also boost your metabolism. Research shows that resistance training can increase your resting metabolic rate — the number of calories your body burns at rest. The higher your calorie burn, the easier weight loss and weight management will be.
Research also suggests that combining strength training with aerobic exercise is more beneficial for weight loss than doing just one type of exercise alone.
High-Intensity Interval Training (HIIT)
HIIT is great not just for sustainable weight loss, but also for improving cardiorespiratory fitness and metabolic problems in people with excess weight and obesity.
It’s also best for reducing waist circumference and body fat percentage. Lowering your body fat percentage can help you improve your body composition — the ratio of fat and muscle mass your body has.
Unlock your treatment plan
Safety Considerations of Mounjaro® and Exercise
In general, you’re doing a good thing for your body (and mind) by exercising. But there are a few safety considerations.
First, if you’re new to regular exercise, don’t rush in too fast and risk injury. Slowly incorporate more movement into your week and gradually increase the weight you lift if you’re doing strength training.
Consider speaking to a licensed personal trainer to get expert advice and learn the correct form.
Second, if you have any health conditions, ask your GP for advice on exercising while on Mounjaro®. They may recommend different types of exercises based on your circumstances.
And finally, watch out for Mounjaro® side effects. It’s even more vital to stay on top of your hydration when exercising (and throughout the day) if you’re experiencing gastrointestinal problems.
Gastrointestinal issues are the most common side effects of GLP-1 medicines like tirzepatide, so this is important.
Side effects of Mounjaro® include:
Nausea
Vomiting
Constipation
Diarrhoea
Abdominal pain
Muscle and joint pain aren’t listed as side effects of Mounjaro®. If you’re on Mounjaro® and muscle pain or joint pain is a problem for you, reach out to a GP for advice on how you can exercise.
Listen to your body. If you feel dizzy or in pain at any point, stop what you’re doing and get medical advice.
Tips for Getting Started With Exercise on Mounjaro®
If you’re new to exercise, it can feel overwhelming to start.
Here are our top tips for getting started with working out on Mounjaro® — and sticking with it:
Start small. Doing at least 150 minutes of aerobic exercise a week might sound like a lot, but you don’t need to do that much right away. Slowly add more movement into your routine and try increasing it slightly each week as your fitness improves. Even a brisk 10-minute walk can help.
Experiment. The good thing about tirzepatide and exercise is that there’s no prescribed plan. You’re free to do the types of exercise you enjoy. So, try new sports, gym classes, or training routines to find your favourites — or mix it up every week to keep it interesting.
Make it social. Sometimes, a long solo walk with your favourite podcast is just what you need. Other times, you might want company. Working out with friends, family, or a sports team can help you stay consistent with your exercise habits.
Get your nutrition right. You’ll probably be prescribed diet changes when taking Mounjaro®. This can help you lose weight while giving you the energy you need to exercise and the nutrients your body needs to recover. Prioritise nutritious foods like whole grains, lean protein, fruit, and vegetables.
Stay hydrated. Drinking enough water can help you feel your best during your workout and throughout the rest of the day. It can also aid weight loss.
FAQS
Find answers to common questions about Mounjaro® and exercise ahead.
Do You Have to Exercise on Mounjaro®?
Whether it’s an injury, health condition, or lack of free time, exercising isn’t always easy. So, do you need to exercise on Mounjaro®?
It’s recommended that you exercise while taking Mounjaro® to make the medication more effective and to get other health benefits, like preventing muscle loss as you lose weight.
But you don’t have to do a formal workout plan or any specific types of exercise. You can start by increasing the amount of general movement you do throughout the day.
That can include standing more, going for walks to get more steps, doing more physical housework, cycling to work, and getting active in any way you can.
Can You Lose Weight on Mounjaro® Without Exercise?
Mounjaro® is usually prescribed alongside diet and exercise changes as part of a wider weight loss treatment plan. However, if you’re unable to exercise due to an injury or health condition, you may still be able to lose weight by focusing on nutritious food and the types of movement that you can do.
Speak to your GP or private provider. They can recommend the best types of training to improve your health and well-being and reach your goals.
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Mounjaro® and Exercise: In Summary
Mounjaro® and exercise go hand in hand. In fact, your GP or private healthcare provider will likely prescribe Mounjaro® alongside healthy lifestyle changes like regular physical activity.
It can feel overwhelming, especially if you’re just getting started, but here’s the gist:
There’s no set exercise to do on Mounjaro®. The same goes for Ozempic® and Wegovy® diet and exercise plans — there are no strict rules. That means you’re free to experiment and find workouts you enjoy. Incorporate cardio, strength training, and stretching, and mix it up to keep yourself motivated.
Start small and build up your fitness. In general, aim for at least 150 minutes of moderate cardio a week. That number can sound like a bit much at first, but remember, you don’t need to hit it straight away. Gradually do more exercise each week as you get fitter and stronger.
Think about movement beyond structured exercise. Exercise doesn’t have to be all running clubs and gym classes — general physical activity outside of structured exercise counts. Try adding a brisk walk to your morning routine, doing physical tasks like gardening, or running around after your kids or dog. All types of movement can help you reach your weight loss goals.
Finally, you’re not alone. Speak to friends and family for support, or ask them if they’d like to exercise with you. Reach out to a GP if you have questions about the type or amount of exercise you should be doing while taking Mounjaro®.
If you’re considering weight loss medication, take our free online assessment to find out if it’s right for you and what your treatment plan could look like.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your GP about the risks and benefits of any treatment.