Mounjaro and Exercise: What Exercise Plan to Follow

Mounjaro® — one brand name for tirzepatide — is a type 2 diabetes drug sometimes prescribed off-label as a weight loss medication. But it’s not a magic pill (or magic injection, in this case). It’s usually prescribed alongside diet changes and exercise to help people with overweight and obesity lose weight.

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 everything you need to know about Mounjaro and exercise, including what to do and how to get started when using this ​​glucagon-like peptide-1 (GLP-1) agonist drug.

Yes. It’s not only possible and allowed to work out while on Mounjaro — it’s recommended!

Diabetes and weight loss drugs approved by the FDA (U.S. Food and Drug Administration) — including Mounjaro, Ozempic®, Wegovy®, and Zepbound® — are usually prescribed alongside diet and exercise changes to help patients 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.

FYI, this study looked at the weight loss drug liraglutide (the active ingredient in Victoza®). So, we can’t be sure if the same is true for exercise and Mounjaro or other weight loss drugs.

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 exercise routine to follow when you’re on Mounjaro. You’ll simply be encouraged to incorporate more exercise into your week.

Your healthcare provider can give you personalized 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 U.S. Department of Health and Human Services (HHS) recommend:

• Aerobic exercise. Aim for 150 to 300 minutes of moderate-intensity aerobic exercise or 75 to 150 minutes of vigorous-intensity aerobic exercise a week — or a combination of the two. This is a lot, so start where you’re at. Aerobic exercise includes walking, jogging, cycling, swimming, dancing, tennis, pickleball, hiking — you get the idea.

• Strength training. Aim for at least two muscle-strengthening sessions a week targeting all major muscle groups. This can include bodyweight exercises, weight lifting, or exercises with dumbbells, resistance bands, or gym machines.

Beyond aerobic exercise and strength training, you might also want to consider:

• High-intensity interval training (HIIT). This is when you do 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. Now’s the time to channel your inner USA gymnastic team spirit. Try yoga, pilates, tai chi, or some simple stretches to keep your muscles and joints happy and reduce your risk of injury.

Want to take the guesswork out of it? Check out our weight loss workout plan for women to get started.

You might be wondering why exercise is prescribed alongside Mounjaro and other weight loss drugs.

Well, physical activity comes with a long list of benefits, and it’s a key part of any weight loss program. It can help you burn more calories than you consume, which promotes weight loss.

Different types of exercise also come with some unique benefits.

Aerobic Exercise

Aerobic exercise is best for reducing body weight and lowering body mass index (BMI).

It also boosts your heart health and can help prevent cardiovascular disease. 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 boost your cognitive function, reduce your risk of high blood pressure, and improve symptoms of anxiety and depression. Not bad, right?

Strength Training

Strength training can help you build and maintain muscle mass, which can be lost when losing weight. Muscle isn’t just for looking toned — it can help with weight loss because muscle burns more calories than fat.

Strength training can also boost your metabolism. Research shows that resistance training can increase your resting metabolic rate — this is the amount of calories your body burns at rest. The more calories your body burns, 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 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 your body has.

In general, you’re doing a great thing for your body (and mind) by exercising. But there are a few safety considerations to keep in mind.

First, if you’re new to exercise, you don’t want to 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 with a licensed personal trainer to get expert advice.

Second, if you have any health conditions, check with a healthcare professional to see if they have any 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 among the main side effects of GLP-1 drugs like tirzepatide, so this is important.

Side effects of Mounjaro include:

• Nausea

• Vomiting

• Constipation

• Diarrhea

• Dyspepsia (indigestion)

• 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 healthcare provider for advice on how you can exercise.

Our final words of wisdom: Listen to your body. If you feel dizzy or in pain at any point, stop what you’re doing and get medical advice.

If you’re new to exercise, it can feel pretty daunting. Hey, even if you’re not new, it can still feel intimidating to start a routine.

Here are our top tips for getting started with working out on Mounjaro — and sticking with it:

• Start small. Doing 150 to 300 minutes of aerobic exercise a week might sound like a lot, but you don’t need to hit those numbers right away. Slowly add more movement into your routine and try upping it each week as your fitness improves. Even a brisk 10-minute walk can help.

• Experiment. The good thing about tirzepatide and exercise is there’s no prescribed plan. You’re free to do the types of exercise you enjoy. So, try out new sports, gym classes, or types of movement to find your favorites — or mix it up every week to keep it fresh.

• Make it social. Sometimes, a long solo walk with your favorite podcast is just what you need. Other times, you might want company. Working out with friends, family, or a sports team can help you keep accountable and stay consistent with your exercise habits.

• Get your nutrition right. You’ll probably be prescribed diet changes when taking Mounjaro. These adjustments can help you lose weight while giving you the energy you need to exercise and the nutrients your body needs to recover. Prioritize nutritious foods like whole grains, lean protein, fruits, and veggies. Check out our guide to eating before or after workouts. Spoiler: Do what feels right for you.

• 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 in weight loss.

Mounjaro and exercise go hand in hand. In fact, your healthcare provider will probably prescribe Mounjaro alongside healthy lifestyle changes like regular exercise.

It can feel overwhelming, especially if you’re just getting started, but here’s the cheat sheet:

• There’s no set exercise to do on Mounjaro. The same goes for Zepound, Ozempic, and Wegovy diet and exercise plans — there are no strict rules here. That means you’re free to experiment and find workouts you enjoy. Aim to incorporate a mixture of cardio, strength training, and stretching, and don’t be afraid to mix it up to keep yourself motivated.

• Start small and build up your fitness. In general, aim for 150 to 300 minutes of moderate cardio a week. That number can sound scary at first, but remember, you don’t need to hit it right out of the gate. 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. For instance, adding a brisk walk to your morning routine, doing physical chores like yard work, or running around after your kids or pets. 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 to find exercise buddies. And reach out to a healthcare provider 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, connect with one of our licensed healthcare providers 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 doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.