Recommended exercises for building muscle mass whilst on WeGovy - for an absolute beginner

[WatermelonYummy]

As per the title really. I’m one week in on WeGovy and feeling in control of the diet aspect but I understand it’s important to build/maintain muscle mass otherwise I risk looking a lot alongside the fat loss. I’m also 42 so it would be good for my general health as I approach menopause.

I’m not sedentary at the moment, but I don’t do specific exercises for the sake of exercise. I cycle my commute and I walk a bit, I’m often on my feet. If you don’t want to read my ramblings then feel free to post advice based on the above 👆 otherwise more details to follow…

I have limited resources (mainly time) to devote to this so I’d like to make a plan for the best way to approach it. I feel with my cycling and general walking that my leg muscles are good, it’s arms and stomach/back muscles I need to work on. Is swimming good? I currently swim once a week but could reasonably increase to twice a week - more than that wouldn’t be possible atm due to logistics/childcare/etc but I could aim for it in the medium term.

I have a Nintendo Switch and Ring Fit but I don’t know if that’s just a gimmick really? I could try YouTube workouts on the TV - Joe Wicks style? Would appreciate specific ideas. Running is tricky due to severe PF (on a waiting list for more treatment). I also have a minor injury to my rotator cuff (shoulder) which I am doing physio for, I can do a plank for example but for an extremely limited time only. TIA…

Go weight training.

Could you elaborate on how to do that?

Good question OP. I've been thinking about this too.

I belong to a gym that does small group training. But you could also book a couple of personal training sessions with a PT. I think it’s much better to get instruction on technique than floundering around on your own. I like free weights personally.

Thank you but this really doesn’t feel achievable for me at the moment.

Would love some other ideas…

You won’t build muscle whilst you’re eating in a calorie deficit, which I assume you are if you’re on Wegovy. But what you can do is maintain the muscle you already have and that’s important. Otherwise you might end up with lots of loose skin and a general scraggly appearance.

I’ve joined a gym and do resistance training twice a week. 3 months in and I can definitely see an improvement. I’ve lost 6 stones on MJ and lost a lot of muscle mass and felt so weak. Wished I’d done it earlier into my weight loss journey

Can you afford a few dumbbells? If you like Joe Wicks do some of his weight training videos, or try different people to see who clicks for you.

Im 43 and was on mounjaro and take hrt. For simple exercises you can do at home take a look at Sally Gunnell on Instagram she posts some good easy to follow workouts for maintaining and building muscle for healthy living. I have also used some very old workout dvds from davina (with Jackie and Mark wren) that are pretty good for fitting into my day without buying lots of equipment.

@WatermelonYummy I'm not on Wegovy. However, thought this might help. My physio recommended this to me.

Yep, I can definitely do this.

Thanks @Booksandcheese
and @WearyAuldWummani will check those out.

Hi! I was swimming twice a week and doing a lot of walking, but that doesn't really build muscle, especially in a calorie deficit. I started resistance training a couple of months ago and it absolutely has built noticeable muscle, even though I'm still on a calorie deficit. Apparently it's called body recomposition.

I was really nervous about joining a gym as haven't ever lifted weights before. I have been REALLY enjoying it though, even more than swimming! It's fun to see progress in how much you can do. I was shown how to use some of the machines during my gym induction, and they gave me a workout plan to follow. I've added some other bits in using dumbbells too.

If your swimming pool has a gym, talk to the staff there (you already know them!) and ask about gym. I told them I was nervous and uncertain, but they were great and the induction was very good too - I asked lots of probably silly questions but they were happy to help me learn.

If you don't want to do that, I really like the Henley Fitness videos on YouTube. She has a free fitness programme (and a paid one with check in using her app - I don't have this, so no idea if good or not). I'll warn you she's quite sweary in case you don't like that sort of thing!