Mounjaro and Exercise: The Complete Guide

If you’ve been reading up on Mounjaro and how its active ingredient (tirzepatide) helps weight loss, you’ll undoubtedly have heard about the importance of taking the medication alongside regular exercise. But why is this the case?

The short answer is that pairing Mounjaro and exercise together with a healthy diet is the best possible method for achieving the results you’re looking for. Not only that, but staying active while taking weight loss injections can have an extremely positive impact on your physical and mental health.

In this article, we’ll delve into the special relationship between Mounjaro and exercise, explaining why it’s important, providing example workout routines, and offering essential tips and tricks to help you achieve success. Let’s get started. 

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Can You Exercise on Mounjaro?

Absolutely! Exercise and Mounjaro go hand-in-hand, so it’s less about whether you can exercise on Mounjaro, but more that you should. When paired with a healthy lifestyle, physical activity can optimise tirzepatide’s effects, improve your cardiovascular health, and boost your mental wellbeing.

Some of the benefits of combining exercise and Mounjaro include:

• Increased weight loss results: Physical activity may enhance the fat loss effects of Mounjaro, reduce your appetite, and suppress cravings.
• Improved muscle tone: Strength training helps prevent muscle loss as the weight is lost, allowing you to achieve a toned physique.
• Better heart health: Regular exercise can support your heart health, lowering the risk of heart disease and stroke, and reducing blood pressure and cholesterol levels. 
• Improved mood: When you exercise, your body releases endorphins that boost your mood, alleviating stress and improving your overall mental health.
• Increased energy: Even light activities, like walking, can help manage some Mounjaro side effects, such as constipation and fatigue, making your weight loss journey more manageable. 
• Better bone health: Exercise, particularly strength or resistance training, builds and maintains bone density, reducing the risk of injury and fractures. This is especially important as we age, because we are at a greater risk of developing conditions such as osteoporosis.

Why Do You Have to Exercise on Mounjaro?

Exercise doesn’t just complement Mounjaro’s effects; it enhances them. On its own, Mounjaro aids weight loss, but combining it with exercise yields the best results. While tirzepatide will bind to glucagon-like peptide-1 (GLP-1) and gastric inhibitory peptide (GIP) receptors to suppress your appetite and improve glucose metabolism, exercise will create a calorie deficit, build muscle, and improve your metabolism.

Clinical trials show that Mounjaro’s effectiveness is complemented by diet and exercise changes. Following a Mounjaro diet plan while taking the medication is important because, when your treatment ends, sticking to a healthy lifestyle is critical to maintain your achievements and prevent weight gain. 

Can You Lose Weight on Mounjaro Without Exercise?

Although it is possible to lose weight with tirzepatide alone, combining Mounjaro and exercise is the most effective way to achieve results. When it comes to losing weight, physical activity is a significant contributor, especially when combined with a calorie-controlled diet. These positive lifestyle changes can also help you maintain your weight beyond Mounjaro treatment.

A study published in The Lancet found that individuals on weight loss medications, such as Mounjaro, who also engaged in regular exercise, lost significantly more weight than those who used medication alone. The study also demonstrated that one year after treatment had ended, those who used a GLP-1 agonist alone gained 6kg more than those who stopped supervised exercise. They also regained 2.5 kg more than those who stopped combination treatment (weight loss jabs and exercise). However, it is essential to note that this study utilised generic liraglutide injections (Nevolat) rather than Mounjaro or its active ingredient, tirzepatide. 

In the SURMOUNT-1 trial, where the average weight loss on a weekly Mounjaro maintenance dose of 15mg was 22.5%, this was achieved alongside a lifestyle intervention consisting of:

• regular lifestyle counselling sessions
• a healthy diet with a daily deficit of 500 calories 
• at least 150 minutes of exercise per week

Overall, these studies strengthen the argument that exercise has a significant and lasting impact when combined with weight loss injections, compared to medication alone. 

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• Approved Weight Loss Treatment
• Suitable for adults with a BMI of +30kg/m²
• Pre-filled injection pen

• Discreet delivery next working day
• Online prescription - No doctor visit

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What is the Best Mounjaro Exercise Plan?

While there is no specific Mounjaro exercise plan, consistency and variation are key. Whether you prefer cardio, strength training, HIIT, or a combination of all three, choosing activities you enjoy will make it easier to stick to your Mounjaro exercise routine.  

Here are some of the options to consider when looking to combine Mounjaro and exercise:

Cardiovascular Exercise

Cardio, also known as aerobic exercise, refers to activities that raise your heart and breathing rate. This enables your body to use more oxygen, so you can exercise for longer and improve the health of your heart and blood vessels. Cardio activities include things like:

• walking
• jogging
• cycling
• swimming
• dancing 
• skipping
• stair climbing

Strength Training

Strength or resistance training is designed to increase muscle strength and power and involves challenging your muscles with resistance — either with weights, resistance bands, or your body weight. Ideally, you should aim to complete strength activities that work all of your major muscle groups — legs, hips, back, chest, abdomen, shoulders, and arms — twice a week. Resistance training will build muscle and boost your metabolism, preventing muscle loss and aiding weight loss. 

High-Intensity Interval Training (HIIT)

HIIT is a popular type of exercise that alternates between short bursts of intense exercise and brief periods of rest, pushing your heart rate to at least 80% of its maximum. HIIT is an effective way to burn calories and improve your cardiovascular fitness. Short bursts of running, burpees, jumping jacks, and stair climbers are all effective HIIT activities.   

Flexibility Training

Stretching activities like yoga and Pilates can help improve flexibility, reduce muscle tension, and support your overall mobility. Although these activities will not burn a significant number of calories, they can aid weight loss by increasing calorie burn during exercise, reducing stress, and improving your posture. These activities are also good for recovery days and for preparing to start your Mounjaro exercise plan, especially if you’re new to working out. 

Exercise and Mounjaro: Key Tips and Tricks

If you’re new to regular exercise, you may feel apprehensive about getting started. Don’t worry, it’s normal to feel like that, and many people feel daunted, even if it’s not new, but they’re starting a new routine. As long as you devise a consistent, varied, and challenging Mounjaro exercise plan, you can’t go far wrong.

Here are some top tips to navigate your Mounjaro and exercise journey:

• Begin slowly: If you’re new to exercising, it's essential to start slowly by incorporating more movement into your routine and gradually increasing it as your fitness improves. Try to do some form of exercise every day, even if it means walking to work rather than taking the car, taking the stairs instead of a lift, sweeping the leaves in the garden, or hoovering the house. All of these activities increase your heart rate and burn calories, helping you ease into exercising regularly.
• Keep it varied: Experiment with different types of exercises to help keep you motivated. Boredom is a common reason people stop exercising, so it’s important to find activities you enjoy. You should also incorporate a variety of exercises, such as HIIT, strength training, and cardio, to promote effective weight loss. 
• Get a buddy: If you’re struggling to work out on your own, exercising with others can be a great motivator. Some research suggests that doing this can increase your motivation, enhance performance, and make you more accountable, so you’re more likely to smash your weight loss goals.
• Listen to your body: It’s paramount that you listen to your body and avoid pushing yourself too hard. If you do, you risk injury or becoming demotivated, which could lead to setbacks and plateaus, ultimately impacting the stages of weight loss. 
• Incorporate rest days: It may sound counterintuitive, but rest days are as important as activity days because they allow your muscles to recover, preventing injury. You can build in active recovery days to reduce muscle soreness and improve circulation. Consider activities like stretching, Pilates, and walking. 
• Stay hydrated: Remember to drink plenty of water before, during, and after exercise. Because you’ll be exerting energy, your water requirements will increase, so it is important to stay topped up and avoid dehydration. Water is also a great way to help keep you feeling full and curb unnecessary snacking and cravings. 
• Get your nutrition right: When you start your weight loss programme, your clinician will provide guidance on what to eat and avoid on Mounjaro to help you maximise your results. It’s important that you choose lean proteins, unrefined carbohydrates, fruit, vegetables, and whole grains before and after workouts.
• Remain consistent: When building your Mounjaro exercise routine, prepare a timetable and stick to it as much as possible. By remaining consistent, it won’t be long before working out becomes a habit, and an activity you’re more likely to stick to. 
• Consult your clinician: When you first start Mounjaro, your clinician will be available to help you make safe and impactful lifestyle adjustments. If you're unsure, please reach out to them with any questions you may have. 

Mounjaro

Rated 0 out of 5 based on 0 reviews

Rated 0 out of 5 based on 0 reviews

• Approved Weight Loss Treatment
• Suitable for adults with a BMI of +30kg/m²
• Pre-filled injection pen

• Discreet delivery next working day
• Online prescription - No doctor visit

Prices from £159.99 Review More Prices

Start Order More Info

Get Started

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Mounjaro, Diet, and Exercise: The Perfect Combination

For optimal weight loss results, Mounjaro should be used in conjunction with a healthy diet and regular exercise. This powerful combination will help to maximise weight loss, improve your metabolism, and increase insulin sensitivity, contributing to better overall health.

When you start treatment with Prescription Doctor, you’ll gain access to useful resources, such as a Mounjaro diet plan to help you better plan what you eat to support your weight loss journey. Our 7-day diet plan for weight loss includes a downloadable meal plan packed with meals and snacks to help keep you feeling satisfied while shedding the pounds. You’ll also find a handy shopping list with an estimated cost, so you can plan and budget ahead.

If you’re following a vegan diet for weight loss, we’ve also got you covered. Although most protein comes from meat and dairy sources, there are plenty of vegan-friendly protein-rich foods, including legumes (lentils, chickpeas, beans), nuts and seeds (almonds, peanuts, chia seeds, etc.), wholegrains (quinoa) and soy products (tofu, edamame), that will help keep cravings at bay and build and tone your muscles.

By aligning diet, Mounjaro, and exercise, you can support better long-term weight loss results and maintain a healthier lifestyle long after your treatment has ended. 

Kick-Start Your Weight Loss Journey with Prescription Doctor

Now that you understand the importance of Mounjaro and exercise, it’s time to take your place on the starting grid and discover the potential weight loss benefits for yourself. The good news is you won’t need to go through everything alone, as Prescription Doctor is here to help.

We don’t just stop at providing your weight loss medication; we’re also on hand to provide advice on how to manage potential side effects, how to use your injection pen, and much more besides. Our dispensing pharmacy is also registered with the General Pharmaceutical Council (GPhC), so you can be assured you’re in safe and professional hands.

Ready to start pumping some iron in the pursuit of your ideal body? Start your Mounjaro consultation today. 

Authored By

Leanne Edermaniger

Medical Content Writer

Leanne is a science and health content writer focusing on human health and biology while utilising her solid academic background.

Published on: 12/06/2025

Reviewed By

Mohamed Imran Lakhi

MPharm - Lead Pharmacist

Imran Lakhi is the superintendent pharmacist and founder at Prescription Doctor. He has been at the core of our team.

Reviewed on: 12/06/2025