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NASM-certified personal trainer and nutrition coach Kylie Hansen told Fit&Well that using a GLP-1 has changed how she thinks about exercise: she focuses less on burning calories and more on building strength. She shared three preferred exercises—goblet squats, walking lunges and light dumbbell punches—and says medication has not removed the need to build exercise habits.
Personal trainer and nutrition coach Kylie Hansen told Fit&Well that using a GLP-1 medication has shifted her workout focus away from exercising mainly to burn calories and toward building strength. Hansen, who says she has also had bariatric surgery and spinal surgery, recommended goblet squats, walking lunges and light dumbbell punches as movements she uses, while stressing that people should choose exercises suited to their abilities.
Hansen is a NASM-certified personal trainer who also works as a nutrition coach. In the Fit&Well interview, she described her own experience with weight loss and said seeing the number on the scale fall is not the same as building a strong, healthy body. She said her current priority is having the strength and capacity to stay active as she gets older.
Her recommended exercises include goblet squats, typically performed for two to three sets of eight to 12 repetitions, and walking lunges, for two to three sets of eight to 10 repetitions per side. Hansen said squats can be adapted, from standing up from a chair to holding a weight. For people who find walking lunges uncomfortable or unsteady, the report suggests supported or stationary lunges as an easier option.
The third movement, dumbbell punches, uses light weights for 20 to 30 seconds at a time. Hansen described them as a less intimidating way to move, not a replacement for progressively loaded strength exercises. She favors dumbbells and gym machines, saying machine stability gives her confidence to lift heavier and dumbbells let her move in a way that feels natural after spinal surgery.
Strength Goals Beyond Weight Loss
Hansen’s account highlights a distinction relevant to people taking weight-loss medication: a change in body weight and a strength-training routine are not the same outcome. Her comments are a personal trainer’s perspective based on her own experience, not evidence that these exercises are required for everyone using GLP-1 medication or that they produce a particular health result.
Her practical point is that exercise can be adjusted rather than treated as an all-or-nothing test. A chair stand, a bodyweight squat or a supported lunge can be starting points, while a person who is ready may add resistance. That flexibility may help readers think about sustainable movement without treating a workout solely as a way to move the scale.
Hansen also described a potential change in motivation: because the medication helps her eat less and her weight can change without what she perceives as extra effort, she sometimes finds herself thinking she does not need to exercise. She said she still has to make a deliberate choice to exercise and work on nutrition and habits.
Hansen’s Medication and Training Experience
Fit&Well’s report centers on Hansen’s personal experience, rather than a clinical study or an assessment of GLP-1 drugs overall. She told the publication she has had bariatric surgery and currently uses a GLP-1, and that she has also undergone spinal surgery. The source does not identify the medication, the timing of her treatment, or the details of her surgeries.
Hansen said she likes strength training with both dumbbells and machines. She described squats as versatile because they can be modified in several ways and said lunges work each side of the body independently while demanding balance and control. Her third choice is deliberately lighter: she said dumbbell punches can make movement feel approachable, while noting they should not stand in for progressively loaded exercises such as squats, lunges, presses or rows.
For the routines in the report, Hansen’s suggested rest periods are 60 to 90 seconds between squat or lunge sets and 45 to 60 seconds between dumbbell-punch sets. Those numbers are exercise suggestions reported by Fit&Well, not individualized medical advice.
“Seeing the scale go down and building a strong, healthy body are not the same thing.”
— Kylie Hansen, speaking to Fit&Well
Limits of One Trainer’s Account
The report gives Hansen’s individual experience; it does not establish how GLP-1 use affects exercise motivation or training needs for other people. It also does not provide clinical evidence comparing these three exercises or establish that they are appropriate for everyone taking weight-loss medication.
The source does not name Hansen’s medication, describe her dose or treatment timeline, or specify whether a clinician advised her workout choices. It also does not report measured changes in her strength, muscle mass or other health outcomes. Readers’ ability to exercise can vary, and the article does not provide individualized guidance for people with medical conditions or prior surgery.
Adapt Exercise to Individual Needs
Fit&Well’s report does not announce a follow-up study or a next milestone. Hansen’s advice is to start with a version of a movement that feels manageable and progress when appropriate—for example, moving from a chair stand to a bodyweight squat and later adding a dumbbell. She also recommends adjusting lunges, including using support or staying in place when walking lunges feel unstable.
Anyone considering a new or more demanding routine, particularly someone with prior surgery or a health condition, can seek guidance from a qualified health professional or trainer familiar with their needs. Hansen’s account offers examples of her own approach; it does not replace medical advice or a personalized exercise plan.
Key Questions
What exercises did Kylie Hansen recommend?
Hansen named goblet squats, walking lunges and light dumbbell punches. She presented them as movements she personally likes, not as a required routine for everyone using a GLP-1.
How did Hansen say GLP-1 use changed her approach to exercise?
She said she is less focused on exercising to burn calories or make the scale move and more interested in building strength. She also said weight loss can happen without feeling like she has done extra work, which can affect her motivation to exercise.
What modifications did the report suggest for lunges?
For someone who feels unsteady or uncomfortable doing walking lunges, the report suggests trying a supported or stationary lunge. Hansen’s broader advice is to choose movements that suit the individual and progress as appropriate.
Are dumbbell punches a substitute for strength training?
No. Hansen described dumbbell punches as a lighter resistance movement and said she would not use them instead of progressively loaded exercises such as squats, lunges, presses or rows.
Does this report show that the exercises are right for everyone taking GLP-1 medication?
No. It reports one trainer’s personal experience and exercise preferences, not a clinical study or individualized medical guidance. People with health conditions or a history of surgery may want professional advice before changing their exercise routine.
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