Ayesha Bashir has issued guidance to people taking injections for weight loss
There’s a right and a wrong way to lose weight – and this expert advice could aid in your goals(Image: Getty/Tony Anderson)
A fitness expert has shared an exercise plan designed specifically for people who are using injections for weight loss. The routine, approved by both a pharmacist and personal trainers, combines strength training, cardiovascular workouts and light daily activity.
As weight loss injections become increasingly popular, the specialists at Chemist4U are reminding users that these treatments deliver the best results when paired with a balanced lifestyle. Working alongside an experienced personal trainer, they’ve developed a fitness guide to help maximise the benefits of weight loss injections – and what foods people should try and eat more of.
Ayesha Bashir, an obesity expert on the Chemist4U weight loss team, said: “Exercise helps your body lose weight in a healthy way – without it, you may find yourself feeling tired or losing strength alongside the weight. Building sustainable habits now sets you up for long-term success. Many people underestimate the importance of exercising alongside your diet, as it can help with side effects such as digestive issues, fatigue or headaches.
“Although medication can give you the push you need, lifestyle is what keeps the progress going. When you fuel your body well and move consistently, you’re setting yourself up for long-lasting results.”
Why do I need to exercise if I’m taking weight loss injections?
Weight loss is often achieved through a combination of regular exercise and a balanced diet(Image: Getty)
While weight loss injections can help to suppress appetite, pharmacists emphasise that regular physical activity is vital to ensure the weight lost comes predominantly from fat rather than muscle. Staying active supports metabolism, maintains strength, and promotes mental well-being throughout treatment.
Weight loss can also sometimes cause loose skin – however, building and maintaining muscle mass can help to reduce this. According to Prescribing Pharmacist Ayesha Bashir, the most effective approach combines strength training and cardiovascular exercise:
- Strength training involves using weights, resistance bands, or bodyweight movements such as push-ups, burpees, and planks. These exercises help preserve muscle mass and support a healthy metabolism.
- Cardio exercises like walking, cycling, or swimming improve heart health, burn calories, and enhance mental well-being.
She said: “If you’re new to exercise or haven’t been active for a while, jumping straight into very high-intensity workouts can be counterproductive and potentially unsafe. Your body is already adapting to eating less, so piling on extreme exercise stress can leave you exhausted, increase injury risk, and make the whole process feel unsustainable.
“It’s better to build up gradually and listen to what your body’s telling you. If you’re constantly exhausted, struggling to get through workouts that used to feel manageable, or finding everyday tasks draining, that’s a red flag.”
Exact foods to eat
The expert advised that anyone using weight loss injections should prepare their body for more demanding physical activity. To do this, she recommended eating easily digestible carbohydrates about an hour before exercising to boost energy levels, and following up with a balanced meal afterwards to aid muscle recovery.
Before your workout (around 1 hour prior):
After your workout:
- Greek yoghurt with granola
- Eggs on toast
- Chicken with rice
These combinations help provide the energy needed for exercise and support your muscles as they build and repair effectively.
I’m taking injections for weight loss – what exercise should I do?
If you’re struggling to lose weight, you should try following the expert advice(Image: Getty)
Qualified personal trainer, Lee Mitchell, has shared a simple, sustainable routine designed specifically for people on weight loss injections.
Strength training
Two to three sessions per week, completed in 30-40 minutes
1. Squats – 3 sets of 10–12 reps
Strengthens legs and glutes;,keeps your chest up and core engaged, and is a fundamental exercise where you lower your body by bending at the hips and knees, using only your own body weight for resistance.
2. Seated or standing resistance band rows – 3 sets of 10 reps
Tones the upper back and improves posture without putting stress on the joints. Sit or stand with a resistance band anchored securely, pulling your elbows back and squeezing your shoulder blades together. This exercise helps counteract the effects of sitting and supports strong shoulder and back muscles.
3. Wall or incline push-ups – 3 sets of 8–10 reps
A gentle variation of the standard push-up that builds chest, shoulder, and arm strength while reducing strain on the wrists and lower back. Place your hands on a wall, bench, or sturdy elevated surface, lowering your chest toward the surface and pressing back up. Great for beginners or those easing back into exercise.
4. Glute Bridges – 3 sets of 12–15 reps
Activates the glutes, hamstrings, and core while supporting hip stability and lower-back health. Lie on your back with knees bent and feet flat on the floor, then lift your hips toward the ceiling, squeezing your glutes at the top. This exercise strengthens the posterior chain and can improve posture and movement mechanics.
5. Standing shoulder presses (dumbbells or bands) – 3 sets of 10 reps
Targets the shoulders and upper arms, improving strength and functional movement in daily activities. Press dumbbells or resistance bands overhead while keeping your core tight and back straight. This helps maintain strong, stable shoulders and supports overall upper-body strength. 6. Plank hold or knee plank – hold for 20–30 seconds
Builds core stability, strengthens the abs, lower back, and shoulders, and supports better posture. Keep your body in a straight line from head to heels (or knees for modification) and engage your core throughout. This exercise improves balance, stability, and endurance for daily movements.
Cardiovascular exercises
- Brisk walking (30–45 minutes, 3–4 times per week)
- Cycling
- Swimming or water aerobics
- Dance based workouts or light aerobics classes
Recovery and gentle movement
Lee concluded: “Light activity also plays an important role in supporting circulation, digestion, and overall mood, especially during the early weeks of treatment. Gentle forms of movement such as stretching or yoga for 10–15 minutes a day, short walks after meals help to speed up digestion, or simple mobility exercises to ease stiffness and improve flexibility can make a noticeable difference.”
