Rucking (weighted walking) on GLP-1 — low-impact strength cardio

FitDadDave said:

I trained through the whole thing, three times a week, and the effect on the scale was almost nothing while the effect on everything else was large.

Exercise transformation with training: went from barely able to walk a block to completing a 5K last month.

My fitness journey alongside GLP-1 therapy:

• Month 1-2: Walking 15 min/day
• Month 3-4: Walking 30-45 min, started bodyweight exercises
• Month 5-6: Joined a gym, started resistance training
• Month 7+: Running, lifting heavy, yoga for fun

The weight loss made movement possible. The movement made more weight loss possible. Virtuous cycle in action.

PharmD_Rodriguez said:

Exercise transformation with training: went from barely able to walk a block to completing a 5K last month.

Pet owner bonus of training: my dog is also losing weight because we're walking 2-3x more than before. His vet is thrilled. 🐕

We went from a 5-minute shuffle around the block to 30-minute walks through the neighborhood. He's more energetic, I'm more energetic, and we're both healthier.

Get a dog. Or borrow one. Walking a dog is the best low-impact exercise motivation that exists. They never let you skip a walk. 🐾

FitDadDave said:

I trained through the whole thing, three times a week, and the effect on the scale was almost nothing while the effect on everything else was large.

Mine went the same way, slower. Nothing to add that would improve it.

Clinical perspective, offered as context rather than as advice.

Gym confidence after training weight loss: walked into a gym for the first time in 12 years yesterday. Was terrified. But you know what? Nobody stared. Nobody judged. Everyone was focused on their own workout.

Started with 20 minutes on the treadmill and some machine-based resistance exercises. Nothing fancy. But I DID IT. And I'll go back tomorrow.

To anyone too intimidated to start: the hardest rep is walking through the door. Everything after that is just movement. 💪