GLP-1 Workouts: Pep Strength

Weight loss on a GLP-1 can cost you muscle along with the fat. Pep Strength is built to protect it — short strength sessions and daily movement, scheduled around the week your medication actually creates.

YOUR PLAN FOLLOWS YOUR SHOT

Tell it which day you take your shot and the plan builds itself around that. Recovery the day after, when you feel worst. Movement days to keep you moving. Strength on days three through six, once your energy has come back and you can actually lift something.

Change your shot day in Settings and the whole plan re-flows. Nothing to reset, nothing to migrate.

On a daily pill instead? You get a steady Monday / Wednesday / Friday rhythm, with Sunday off.

THREE WAYS TO TRAIN

• Bodyweight at home — no equipment at all
• Dumbbells at home — one or two dumbbells
• Gym — machines, cables and benches

36 sessions across four weeks, built from 48 exercises. Every movement carries a form cue, the muscles it protects, the equipment it needs, a step-by-step how-to, and a modification for the days when full range simply isn't happening. Because on a GLP-1, some days it isn't.

IT ADAPTS TO HOW YOU ACTUALLY FEEL

Sessions get harder or easier based on how yours are going — not on a level you picked once during setup. Someone starting a GLP-1 is a moving target: energy and strength both change week to week, and a level chosen in onboarding is wrong within two weeks in one direction or the other.

Tell it a session was too easy and it steps up. Tell it a session was too hard and it steps down right away. Skip a chunk of one and it notices without being told.

Shot weeks are damped on purpose. "Too hard" in the first two days after your shot is usually the medication rather than the programming, so it takes more than one rough day to move you down a level — otherwise one rough Saturday drops you a level you never climb back.

SHORT ENOUGH TO ACTUALLY DO

Sessions start at about eight minutes and grow as you do. Work interval, rest interval, and a progress strip with one segment per exercise so you can see exactly what's left. Open the how-to sheet mid-session and the clock pauses while you read.

Progression comes from added movements rather than longer intervals. The work-and-rest clock stays somewhere you can handle; by week four there is simply more of it.

DAILY MOVEMENT, NOT JUST WORKOUTS

Step goals read from Apple Health, with a manual check-in if you would rather not connect it. Movement days carry as much weight as strength days — on this medication, the walking is not the warm-up act.

BUILT AROUND THE HARD DAYS

Every exercise ships with a modification, because "do the easier version" needs to be on the screen at the moment it's needed, or the session gets skipped instead. Recovery days are scheduled, not earned. The plan expects you to have bad days and keeps going anyway.

WORKS WITH PEP

If you track your injections in Pep GLP-1 Tracker, the two apps stay in step — your shot day flows in, your workouts and steps flow