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NASM-certified trainer and nutrition coach Kylie Hansen says using a GLP-1 has changed how she thinks about exercise: she focuses on strength and muscle rather than workouts aimed mainly at moving the scale. She recommends goblet squats, walking lunges and light dumbbell punches, with variations to match a person’s ability. Her account is personal experience, not evidence that these exercises are appropriate for everyone taking GLP-1 medication.
Personal trainer Kylie Hansen, who says she has had bariatric surgery and currently uses a GLP-1 medication, told Fit&Well that her workouts now focus more on building strength and muscle than on burning calories or moving the scale. She shared three exercises she favors—goblet squats, walking lunges and light dumbbell punches—while describing her experience as an individual account rather than a prescription for other people using the drugs.
Hansen is a NASM-certified personal trainer and nutrition coach. She told Fit&Well that losing weight and building a strong body are different goals. She said she wants to retain the strength and ability to keep doing activities she enjoys as she gets older. She also said a history of spinal surgery influences her choices: she likes dumbbells because she can move in a way that feels natural, and she uses gym machines for the stability they provide when lifting heavier weights.
Her first recommendation is the goblet squat, which she says can be adjusted from standing up from a chair to a bodyweight squat or a version holding a weight. The source suggests two to three sets of eight to 12 repetitions, with 60 to 90 seconds of rest. Hansen’s second choice, the walking lunge, works each side in turn and also calls for balance and control. Fit&Well lists two to three sets of eight to 10 repetitions per side, with supported or stationary lunges as easier options.
Her third pick is a controlled dumbbell punch, alternating arms for 20 to 30 seconds with light weights. Fit&Well lists two to three sets and 45 to 60 seconds of rest. Hansen describes it as a lighter resistance movement that may feel approachable for someone beginning exercise or returning after a break. She says it should not replace progressively loaded movements such as squats, lunges, presses or rows.
A Shift From Scale to Strength
Hansen’s account illustrates one practical question for people losing weight with medication: how to keep exercise focused on strength and everyday function, not just weight change. She says the medication can make eating less feel easier, while also affecting her motivation to work out. That observation is her personal report; the source does not establish how commonly other GLP-1 users experience the same change.
The exercises she describes offer a range of entry points, from chair sit-to-stands and supported lunges to adding resistance over time. Her approach emphasizes choosing movements that feel manageable and progressing as appropriate. The interview does not report measured outcomes from Hansen’s routine or show that these specific exercises prevent muscle loss or produce particular health results.
adjustable dumbbell set for strength training
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How Hansen Adapts Her Routine
Hansen told Fit&Well that she has undergone bariatric surgery and currently takes a GLP-1 medication. The article does not name the medication, say when she began using it, or provide details about her medical care. She frames her current training around her own experience, including spinal surgery and her preference for movements that feel comfortable and stable.
In discussing motivation, Hansen said the medication helps her eat less and that the resulting scale movement can lead her to think she does not need to do more. She said she still has to make decisions about exercise, nutrition and habits. The report provides no broader study or survey data, so it describes one trainer’s perspective rather than a finding about GLP-1 users as a group.
““Seeing the scale go down and building a strong, healthy body are not the same thing.””
— Kylie Hansen, speaking to Fit&Well
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What One Trainer’s Account Shows
The source does not identify Hansen’s GLP-1 medication, dosage, treatment timeline or clinician guidance. It also does not say whether her exercise routine was medically tailored. No clinical findings, comparative data or other users’ accounts are included, so the report cannot establish how GLP-1 use affects exercise motivation generally or whether Hansen’s preferred exercises suit other people.
People’s health histories, abilities and responses to exercise differ. The Fit&Well article gives general exercise instructions, but does not provide individualized medical advice or discuss precautions specific to GLP-1 treatment.
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Progress at an Individual Pace
Hansen’s suggestions point to gradual choices: start with a version of a movement that feels manageable, keep the motion controlled and add resistance or difficulty only when appropriate. The report does not announce a follow-up study, program or further milestone. Readers considering changes to exercise while taking a GLP-1 can discuss their plans with a qualified health professional or trainer familiar with their needs.
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Key Questions
Which three exercises does Kylie Hansen recommend?
She names goblet squats, walking lunges and light dumbbell punches as movements she personally enjoys. The article presents these as her preferences, not a required routine for everyone using GLP-1 medication.
Why does Hansen focus on strength training?
Hansen says weight loss and building a strong body are different goals. She wants to maintain strength and remain able to do activities she enjoys as she gets older.
How did Hansen say GLP-1 use affected her motivation?
She said eating less can move the scale without what feels like extra effort, which can prompt her to think she does not need to exercise. She described that as her own experience.
What easier options does the article mention?
For squats, Hansen describes starting with a sit-to-stand from a chair or a bodyweight version. For lunges, Fit&Well suggests a supported or stationary lunge if walking lunges feel uncomfortable or unsteady.
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