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NASM-certified trainer and nutrition coach Kylie Hansen told Fit&Well that using a GLP-1 has changed how she thinks about exercise: she is less focused on calorie burn and scale movement and more focused on building strength. She recommends goblet squats, walking lunges and controlled dumbbell punches, while stressing that the exercises reflect her personal preferences, not a prescription for everyone taking these medications.
Personal trainer and nutrition coach Kylie Hansen says using a GLP-1 medication has shifted her exercise focus away from trying to burn calories and move the scale toward building muscle. In an interview with Fit&Well, Hansen shared three exercises she enjoys—goblet squats, walking lunges and light dumbbell punches—while describing them as personal choices shaped by her own health and weight-loss history.
Hansen told Fit&Well that she has had bariatric surgery and currently uses a GLP-1. She is also a NASM-certified personal trainer and nutrition coach. She said her experience taught her that weight loss and building a strong, healthy body are not the same goal. Her current priority, she said, is gaining or maintaining muscle so she can remain active as she gets older.
Her first pick is the goblet squat, performed while holding a dumbbell or kettlebell at the chest. The source suggests two to three sets of eight to 12 repetitions, with 60 to 90 seconds of rest. Hansen said squats involve several muscle groups, including the quadriceps and glutes, and can be adapted from standing up from a chair to holding added weight. She framed that range as a way to make the movement fit a person’s current ability.
For the walking lunge, the source suggests two to three sets of eight to 10 repetitions per side. Hansen said lunges work each side of the body independently and require balance and control. A stationary or supported lunge may be an easier alternative for someone who finds walking lunges uncomfortable or unsteady; dumbbells can add resistance when appropriate. Her third choice, dumbbell punches, is a lighter movement performed for 20 to 30 seconds at a time. Hansen cautioned against treating it as a replacement for progressively loaded strength exercises such as squats, lunges, presses or rows.
How Hansen Reframes Exercise on GLP-1s
Hansen’s account highlights a distinction that can matter to people using weight-loss medication: scale change does not, by itself, describe strength or fitness. She said medication can reduce how much she eats and allow the scale to move without what she perceives as a large increase in effort. That can affect her motivation to exercise, she told Fit&Well, so she has to make a separate decision to keep up the habit.
Her comments are a personal account, not evidence that all GLP-1 users experience the same change in motivation or need the same workout. Still, the interview offers a practical example of how one trainer is setting goals beyond weight, including muscle and the ability to keep doing activities she enjoys. The article does not report clinical outcomes from Hansen’s exercise routine or establish that these three movements are specifically required for people taking GLP-1 medications.
adjustable dumbbell set for strength training
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Three Movements, Adapted to Ability
Hansen said she likes dumbbell workouts and gym machines, partly because she finds the added stability helps her feel more confident lifting heavier weights. She also told Fit&Well that she has had spinal surgery and finds dumbbells let her move in a way that feels natural for her. Those details help explain why she emphasizes choosing movements that suit an individual’s body rather than pursuing one supposedly perfect form of strength training.
The three suggestions range from adaptable lower-body strength work to a lighter upper-body movement. Hansen described squat variations that can start with a chair and progress over time, and she offered supported or stationary lunges as alternatives when balance is a concern. For dumbbell punches, she advised keeping the movement controlled and using light weights. The source gives example sets, repetitions and rest periods, but it does not provide individualized training plans or medical guidance for people with particular conditions.
“At this point in my journey, I’m much less interested in exercising just to burn calories or make the scale move. I want muscle.”
— Kylie Hansen, speaking to Fit&Well
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What the Interview Does Not Establish
The report is based on Hansen’s individual experience and does not say which GLP-1 medication she uses, how long she has taken it, or what dose she uses. It also does not give measurements of her strength, body composition or health before and after starting medication. The source does not establish whether her reported motivation changes are common among GLP-1 users.
Nor does the interview assess whether the three exercises are suitable for a particular reader. Exercise needs can vary, and the article does not offer medical advice or a program tailored to people with spinal conditions or other health concerns. It remains unclear whether Fit&Well plans further reporting on exercise outcomes among people using GLP-1 medications.
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Building Habits Beyond the Scale
Hansen’s next step, as described in the interview, is to keep making exercise and nutrition deliberate parts of her routine rather than assuming weight loss alone will build strength. Her suggested movements offer examples she personally uses, with easier variations and added resistance presented as options. The report does not announce a formal program or a specific follow-up date.
Readers considering changes to exercise while using a GLP-1 should seek guidance from a qualified health professional or fitness professional familiar with their circumstances. Any next developments in Hansen’s training or further evidence about exercise among GLP-1 users are not included in the source report.
lightweight dumbbell punches for cardio
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Key Questions
Which exercises does Kylie Hansen recommend?
Hansen named goblet squats, walking lunges and light dumbbell punches as exercises she personally enjoys. She did not present them as a required routine for everyone using GLP-1 medication.
How did GLP-1 use affect Hansen’s approach to exercise?
Hansen told Fit&Well that she is now less focused on exercising to burn calories or change the scale and more interested in building muscle. She also said the medication can make it easier for the scale to move, which can reduce her motivation to exercise unless she makes a deliberate effort.
Does the article say these exercises are right for all GLP-1 users?
No. The article reports Hansen’s personal preferences and includes possible variations, such as supported or stationary lunges. It does not assess individual readers’ health or prescribe a workout plan.
What does Hansen say about dumbbell punches?
She describes them as a lighter resistance movement that can make exercise feel approachable. Hansen says they should not replace progressively loaded strength exercises such as squats, lunges, presses or rows.
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