GLP-1 and Exercise 101: A Beginner-Friendly Approach to Staying Strong During Weight Loss

Not everyone has access to a full gym, and many people prefer to work out from the comfort and privacy of home. Since space is a major factor in what fitness equipment you can keep at home, adjustable dumbbells are our No. 1 recommendation for building strength while you’re on GLP-1 medication.

Writer Olivia Campbell tested the BowFlex Results Series 552 SelectTech Dumbbells. She enjoyed them because they offer a wide range of weights: Turn the dial to go from 5 to 52.5 pounds (lbs) per dumbbell. So, they're suitable for many fitness levels. She also appreciated how easy it was to switch between weights, which is important if you're doing exercises that require different weights.

These dumbbells are definitely an investment. But when you compare that to the cost of buying a full set of dumbbells (not to mention the storage space required), these adjustable dumbbells are a smart purchase for anyone looking to get started with strength training.

Editor and writer Lili Ladaga tested the WeGym Soft Kettlebells, and she loved that she could finally use kettlebells at home. “The soft-shell base won’t damage my wood floors,” she says, “and the non-slip handle is comfortable and helps me get a safe grip on it.”

The steel handle is covered with a non-slip coating, and the kettlebell base is made out of rubber filled with steel sand. At around $50 for a 10-lb kettlebell, Ladaga felt they were worth the price. She said she could see herself using kettlebells more often with this product.

Writer Brittany Vargas tried Optimum Nutrition’s Double Rich Chocolate flavor. She enjoyed its smooth, thick, creamy texture — and no clumping. While she noted it was a bit sweeter than some of the other protein powders she tried, the sweetness wasn't overpowering. She also appreciated that it provided a decent serving of protein: 24 g per scoop.

I've also tried several flavors of this protein powder, and I love how easily it mixes into a variety of foods; I like it in smoothies, oatmeal, or stirred into yogurt. Plus, it comes in over 20 flavors, so there's likely something for every taste preference.

While protein powders tend to be more versatile, sometimes you just want something you can grab and go. Ready-to-drink protein shakes like Owyn’s Non-Dairy Protein Shake can be a convenient option when you're pressed for time. And because it's made with a blend of pea, pumpkin, and flax protein, it's suitable for people following a vegan or vegetarian diet.

Writer Brittany Scanniello, RD, tried several flavors of this non-dairy protein shake. She found the Dark Chocolate flavor very rich and creamy, while the Cold Brew Coffee flavor had distinct coffee notes that tasted like a creamy iced coffee when served over ice. However, she felt that the Cookies and Cream flavor tasted more like burnt cookies and was sweeter than the other flavors. Overall, she found this protein shake a very satisfying snack: “I didn't even finish the bottle at times, and still felt very satisfied until midday.”

This protein shake comes in five flavors, giving you a variety of options so you don't get bored. In addition to 20 g of protein per bottle, it also contains omega-3s (from organic flax oil), a greens blend, and prebiotics to support your gut microbiome.

There are plenty of high-quality creatine monohydrate supplements available, but this one from Momentous is our top pick. It provides an evidence-backed 5 g of creatine monohydrate per serving, and it’s free from artificial fillers and additives. It's also third-party tested and NSF Certified for Sport. This ensures that what's in the container matches what's on the label and that it's free from contaminants and banned substances.

If you're looking for a durable yoga mat that will stand the test of time, look no further than the Alo Warrior Mat. It's definitely an investment, but writer Caroline Lubinsky tested it and said she could see herself using it for “well over a decade.” It features an all-rubber bottom and a polyurethane-leather top that holds up extremely well to multiple yoga sessions, including hot yoga.

In addition to being extremely durable, it has moisture-wicking properties that are especially important if you often do hot yoga and want to avoid mold or mildew. While it’s on the heavier side (8 lbs), we feel it's a reliable option that you can use for years to come. Just be sure not to store it in a cubby or near sharp edges; it creases easily, and sharp edges may leave lasting marks.

This set of five bands comes in seven different color combinations and ranges in resistance from extra-light to extra-heavy. The set also comes with a carrying bag, making the bands easy to store at home or take to the gym. 

In our research, we found that some users reported rolling or snapping under heavy tension. So check for wear and tear before use, especially if you use them often.

If you're a Pilates fan, you know that wearing a good pair of grippy socks is a key way to keep yourself stable and avoid slipping during class. Horuru Grip Pilates Socks come in packs of three in several colors, including white, bright pink, warm browns, and grays. They feature non-slip dots to help prevent sliding as you train. 

We like that you can wear these grippy socks slouchy at the ankle or full-length at knee height, making them a versatile choice for all-day wear. Users appreciate that they hold up well in the wash and feel very secure. But some users say the socks are on the thinner side, so they may not be the best choice in cooler environments.

If you're planning to get into walking or running, you need a good pair of shoes. We've tested over 150 shoes, and the Asics Gel-Nimbus 28 is our top pick for comfort for running or walking.

Occupational therapist Natasha Caleel tested the Asics Gel-Nimbus 26 (an older version of the Gel-Nimbus 28), and she appreciated that the soft and stretchy knit provided an adaptive fit. Plus, the foam and gel sole, which features extra cushioning in the heel, felt great on hard surfaces like pavement. Caleel says that overall, the shoes were “incredibly comfortable, very thick in the soles, but felt like they hugged my feet well and were not heavy.”

If you live in a place where it rains or snows a lot, you may not have a lot of chances to get outside for a walk. Investing in a walking pad can be a very helpful way to increase your daily steps. Plus, a pad doesn't take up as much space as a traditional treadmill. 

The DeerRun Walking Pad Treadmill has a footprint of just 44.62 x 19.69 x 3.94 inches (in), so you can easily store it under a couch or bed. With a speed range of 0.6 to 3.8 miles per hour and a weight capacity of 300 lbs, it offers plenty of flexibility, and it's one of the more inclusive walking pads on the market. It also features a 6% manual incline that lets you turn the difficulty up a notch.

You can control the speed with either the included remote control or the PitPat app. The LED screen automatically toggles between calories burned, speed, distance, and workout duration.

While I don't own this exact model, I have a very similar DeerRun walking pad of the same size that I use daily. I love that it fits under my couch when not in use. I also like that it's relatively quiet, even at higher speeds. At less than $200, it's one of the more affordable options on the market.

If you're interested in running, this walking pad won't cut it. But if you're simply trying to get in more steps, the DeerRun Walking Pad Treadmill is a solid choice.

Walking pads can be a good option for people looking to get more steps in. But if you're training for a race, you'll likely need to invest in a full-sized treadmill. The Horizon T101 Connect is our top pick. It features easy dial controls, can incline up to 10%, and folds up easily when not in use (although it's too large to store under furniture).

This treadmill has a speed range of 0.5 to 10 miles per hour and a weight capacity of 300 lbs. Its three-zone cushioning makes walking or jogging comfortable, and the hand grips let you check your heart rate in real time. With cup holders, a USB charging port, space for your phone or tablet, and Bluetooth speakers, this treadmill has all the essentials without the added bells and whistles that can drive up the price.

Peloton is a leader in the home fitness industry, and the Peloton Bike remains a popular choice for people looking to get fit from the comfort of their homes. Its manual-resistance knob allows you to directly control the intensity. Plus, it features a 21.5-in, full HD touchscreen with 360-degree swivel, front-facing speakers, Bluetooth 5.2 connectivity, and a USB-C charging port for your devices. 

While it does require a monthly subscription ($49.99), you'll have full access to Peloton’s library of on-demand and live classes. These include cycling workouts, strength workouts, yoga, Pilates, stretching, and more. There are plenty of beginner-focused classes that teach you the basics of using an exercise bike to help you build confidence and progress over time. The app will also create personalized training plans and recommendations based on your fitness goals.

At over $1,000, the Peloton Bike is definitely an investment. That said, my experience with my own Peloton Bike has been extremely positive. I've been using the original Peloton bike four to five times a week since I bought it in 2020, and it has held up very well, including through a cross-country move. Peloton also offers a 30-day home trial — so you can test it out to see if you like it — as well as financing options.

A good sports bra is key to feeling comfortable during hard workouts, and this Racerback Sports Bra from SuperFit Hero fits the bill. Available in sizes from L to 7X, this supportive bra comes in five colors, including black, deep purple, and navy. It's compressive, so it holds everything in place, and the full-coverage design will give you peace of mind as you exercise.

Writer Tori Martinet, RD, tested this bra and appreciated the comfortable fit. The fabric was very soft, the seams didn't chafe, and the elastic band was snug without feeling too tight. She says the cup sizes run a little big, so you may want to size down for a better fit if you plan to wear this sports bra for more-intense workouts. Still, people with bigger busts may appreciate the extra coverage.

Leggings are a popular choice of workout attire, but finding the perfect pair can be a challenge. We tested dozens of leggings, and Quince’s Power-Up High-Rise Training Pocket Legging hit two important points: affordability and comfort.

These high-rise, medium-compression leggings are soft, moisture-wicking, and quick-drying. They come in two lengths — 25 in and 28 in — and feature four-way stretch to keep you comfortable.

“I truly cannot believe how affordable these are,” says editor Ally Hirschlag. She loved the buttery-soft fabric and the just-right level of compression — not too tight or too loose. She found the design and placement of the pockets to be flattering and liked that they didn’t attract pet hair.

No matter what workout you do, it's a good idea to keep a breathable, comfortable, short-sleeved workout shirt in your rotation. Vargas tested the Loovoo Workout Shirt, which is made from moisture-wicking polyester and spandex. She says it's become her new personal favorite.

At around $30 for a pack of two shirts, you might not expect this tee to be of the highest quality. But Vargas says it's thick, well-constructed, and holds its shape through many washes. Despite it being thick and offering light compression, it was still lightweight and breathable, keeping Vargas cool during her workouts.

If you like going for long walks or jogs, you can make a smart investment by getting a running belt to hold your essentials. We like the Fitgriff Running Belt because it's adjustable and available in two sizes: S-M, which fits 24.5- to 35.5-in waists, or M-L, which fits 33.5- to 47.5-in waists. 

At under $20 and available in 10 colors, this running belt is one of the more-affordable options our research uncovered. It features two separate pockets: one featuring a safety hook for your keys and one for a smartphone. It also has reflective strips for added visibility and an outlet for headphone cables. While it's not 100% waterproof, it's made from sweat- and splash-resistant materials to protect your valuables.