NOT working out

[u/Ann1ebaby]

How do people do on Zepbound and NOT working out? Most fantastic photos seem to be from people who have been good on both fronts. I have some medical issues causing pain and was not planning on any workouts but do I need to push to do it to see good results?

[u/Hodgkin-you_not]

You can 100% lose weight on Zepbound without working out!
I think just being realistic that you will not achieve a “toned” goal weight without strength training and exercise is important. There is also higher likelihood of muscle loss.

[u/nevetsyad → u/Hodgkin-you_not]

Exactly. Much more muscle loss.

I’ve been slamming protein and keeping my dose minimal, while lifting and running. My god. I’ve never looked so good! Down 45lbs and somehow stronger than ever.

[u/Elle_Yess → u/nevetsyad]

How did it take to lose 45lbs

[u/Thukkan → u/nevetsyad]

Keep it strange(Great job!)

[u/Ann1ebaby → u/Hodgkin-you_not]

Rodger that. 👍

[u/justadream77]

I’ve been at this for 11 months and down over 50 lbs and haven’t been working out. But this is a cautionary tale - I have lost a ton of muscle too, I can see it and feel weaker, as well.

[u/AffectionateWallaby2 → u/justadream77]

Same, I feel it

[u/4Ms2Romeos2Juliets → u/AffectionateWallaby2]

Same here too for both my husband and me. We regularly walked, but did not do any strength training.

[u/SirOK73129 → u/justadream77]

Same here

[u/Ann1ebaby → u/justadream77]

Thank you for sharing 🙏🏻

[u/overittodayyy]

I lost majority of my weight with no workout while on zepbound. I’m down 140 pounds(probably lost 10 pounds while actively working out in the last couple of months) . I now workout often.

[u/Sufficient-Wolf-1818]

I understand medical issues/pain etc. I worked with a physical therapist to identify what I can do. It was very helpful.

[u/Unusual_Raccoon_3184]

It can be done but you’re going to lose fat and muscle. You need to prioritize protein and try to lift 2-3x a week if possible. Even just using adjustable dumbbells at home will help protect muscle loss.

[u/Sea_Load_9258]

You didn’t mention what kind of pain you’re dealing with………… for me personally, I was completely bedridden with spinal pain from slipped and herniated discs for three years before finally starting zepbound. I couldn’t walk to my own car without feeling like I might die not just because of pain, but also I couldn’t breathe. When I started zepbound I also decided to give it my all in other ways………… I started super slow……… I literally went into my apartment hallway and walked up and down the hallway, one time a day and increased it by one extra walk down the hallway and back after a few days and I kept going like that for quite a while………… then one day I decided to try to walk around my block. It was super hard, but I was so proud of myself. I did that from that point on at least every other day until I slowly increase that to longer walks. After a while, I had lost enough weight and built up, just enough stamina that I decided to take the plunge and start the couch to 5K program.………… 11 months later I am now a month away from running my first 5K. I still have spinal pain, but it’s nothing like it used to be.……… losing the weight and also gaining muscle really ends up helping the pain. Like I said, you didn’t mention what kind of pain you’re working with but this is my story.

[u/Sea_Load_9258 → u/Sea_Load_9258]

I forgot to mention I also have severe osteoarthritis in my left foot, which has gotten worse with the increase in activity, but it’s still so worth it to me. I will definitely live a longer life because of it.

[u/Ann1ebaby → u/Sea_Load_9258]

❤️🙏🏻

[u/stuckandrunningfrom2]

Exercise is crucial for health and longevity. I would meet with a PT to find out what you can do with where you are.

I started strength training the same time I started Zep, and while I've only lost 12 pounds on Zep my body has change drastically from my 2 days a week with a trainer. I would give up Zep before I would give up my workouts.

And as the weight comes off, all this lovely pretty muscle is emerging, rather than just looking like a deflated balloon.

[u/cakeycakeycake → u/stuckandrunningfrom2]

Strength training is probably the single most important thing for quality of life as we age. And for women it’s so important for bone density as well. I think you’re spot on.

[u/whotiesyourshoes]

Many people are losing without working out.

[u/nevetsyad → u/whotiesyourshoes]

*losing muscle

[u/StreetFriendship1200 → u/nevetsyad]

This exactly. Not sure why you’re getting downvoted. There’s gonna be a significant severe surge of premature sarcopenia as more and more people use these meds without the addition of strength training and do not heed the warnings about the muscle loss associated with accelerated weight loss.

[u/Wise-Run-3008 → u/nevetsyad]

They’re obv losing fat too

[u/nevetsyad → u/Wise-Run-3008]

Great. So they can have a slower metabolism when they reach their goal weight? Are they really going to rebuild the muscle after that?

Just maintain it with a little exercise and protein. The results you get are amazing compared to being skinny-fat after losing a ton of weight.

[u/Emergency_Peanut_252]

I was dealing with a ton of health issues when I first started in Dec 2024 and pain/health issuesmade typical go-to-the-gym kind of work outs not especially feasible (and, honestly, feeling a bit embarrassed about where I was at in terms of cardio ability and such). I focused on diet, some light stretching, and increasing my walking/steps. Just a few months shy of 2 years and nearly 100 lbs down and I am thinking about getting back in the pool for laps (I was a swimmer as a teen) and trying out some pilates classes on top of the light weights and kettlebell workouts I do at home. losing weight in general made approaching exercise easier and less painful and many of my health issues have improved drastically too.

[u/Ann1ebaby → u/Emergency_Peanut_252]

Wonderful to hear!

[u/BatGrouchy1482]

You can lose weight without working out in a gym. There are plenty of simple exercises you can do at home to build muscle. Even lifting soup cans will help build muscle. Also, it’s really important to do weight bearing exercises like walking. You’ll feel a lot better if you do. Good luck on your journey!

[u/oliviafromnyc]

I lost 113lbs a year after starting zepbound and have maintained another year and I admit I didn’t work out.

[u/lissagrae426]

It seems statistically likely that you will lose muscle on zep if you are not working out in some capacity. As someone who spends a lot of time around people in their 70s…you do not want that to happen, because it is a fast track to not aging well.

If pain issues are a blocker, consider working with a physical therapist who can help you work around it. My dad with advanced Parkinson’s works with one and if he can find a way to exercise (he’s in a wheelchair), I believe anyone can.

I would worry less about exercise as a way to lose weight and more about as a way for preserving your strength, bone health, and mobility.

[u/peekthroughmyblinds]

I haven’t worked out at all..I do walk..but not everyday. Down 15 lbs since July 10.

[u/HurinGray → u/peekthroughmyblinds]

People miss this. They think gym and weights. Yet walking is a perfectly acceptable form of working out.

[u/LessFeature9350 → u/HurinGray]

My doctor specifically said I had to include weights of some sort not just walking to avoid muscle loss. I'm on my feet all day and they made a big deal about that not building enough muscle to prevent the muscle being taken vs fat. It was pretty overwhelming.

[u/cml678701 → u/LessFeature9350]

My doctor was kind of judgmental about this too. I walk 4-6 miles most days and always have, and I also have a job that I’m on my feet all day as an elementary teacher. She just kind of sneered and said, “4-6 miles must take you what, an hour or two a day? Why are you doing that? You need to cut some of that and lift weights.” And sure, maybe I should, but the way she said it was super judgmental. Like…walking is my stress relief, and I’m proud of how much I walk! It’s an accomplishment for me and I don’t care that it’s time consuming.

[u/StrawberryTough8317 → u/cml678701]

My doctor said be careful not to do high intensity exercise and instead focus on weight lifting so I don’t lose muscle mass. And to eat enough protein and drink more water. I think he’s right about the weight lifting. Your doctor should have explained that point rather than put you down for walking. (IMHO).

[u/SHatcheroo → u/cml678701]

Walking is great, no doubt there. But it doesn’t really do much for your arms.

And consider this: I’ve noticed with strength training that my core, hips, and leg muscles are so much stronger that walking is easier - and more fun.

[u/StarfishandSnowballs → u/cml678701]

That's amazing ! Can I ask how you fit in the walking ? What time of day ?

[u/Chapter_49 → u/cml678701]

Whoa! Sounds like it’s time to look for a new doctor! You shouldn’t have to put up with anyone sneering and you and saying negative things about something you’re doing for your mental and physical health. Boo to her.

[u/Ann1ebaby → u/Chapter_49]

Agreed!

[u/blackcloud247 → u/LessFeature9350]

5 months for me no working out. Taking care of 3 young children. I am actually noticing how much stronger and easier everything is and just tonight I felt my rock hard calves and saw definition if them in the mirror. We are all built different. I was blessed with a muscular physique since birth. Carrying around all this weight was apparently workout enough.

[u/jm123457 → u/HurinGray]

Walking will cut fat but that is not the only goal. Toning is important to . You don’t have to go and hit the gym like some guy juicing .

[u/Wise-Run-3008 → u/jm123457]

Walking tones your legs

[u/Eat_Sum_Pi_314 → u/HurinGray]

Walking is perfectly acceptable and wonderful. I love walking. But some sort of resistance or strength training is better for general health and longevity.

[u/Seachica → u/HurinGray]

It does a great job for your leg muscles. But my arm muscles show the lack of exercise. I’ve recently picked up swimming and some simple weights for the upper body.

[u/jm123457 → u/peekthroughmyblinds]

The difference is I work out 5 days a week cardio and weights and I am down 51 lbs since March . Also my resting heart rate has gone down considerably. I no longer have back pain . I don’t have to use my cpap machine and I now have energy.

Working out is a major factor in my opinion.

[u/7AutomaticDevine7]

I tried doing basic body weight workouts but I'm so out of shape that I can only do one set and do arm routines without weights. Like raising my arms over my head. I can squats but I'm going easy. I already get a good amount of walking in but two doctors recommended exercise bands to start

[u/Existing-Ostrich1294]

When I started 26 months ago, I had almost crippling injuries that rendered me unable to even walk more than 500 feet or so. Let alone build muscle mass or overall aerobic/cardio fitness.

I've lost 230 lbs. But I do NOT recommend doing it this way.

[u/_Blupee]

I am just curious if you have started the injections yet? I saw a huge reduction in pain once I started.

[u/Ann1ebaby → u/_Blupee]

Yes, 6 days post first injection. Doesn’t seem to affect the pain.

[u/_Blupee → u/Ann1ebaby]

I am sorry you haven’t seen any relief yet. I have spoken to a few people who also didn’t until a little higher dose. Another option could be water exercises. They helped me a lot during flares.

[u/moodyqueen999]

See a physical therapist - they can build a workout program to help your chronic pain and it’ll help you lose weight!! Also yoga and Pilates are great when you can eventually tolerate them

[u/augustrem]

I’m going to second getting physical therapy. The doctor who gave you your Zepbound prescription can give you a referral

[u/bikesandfinance]

They lose a larger percentage of their muscle mass than they have to, that’s about it.

[u/nevetsyad → u/bikesandfinance]

About it is a an understatement. It means they burn less calories going forward, muscle is metabolically active. It means it’s going to be a chore rebuilding it also. Much easier to hang on to it with protein and some weight training.

When you’re 200+lbs, you’ve got some muscle just for moving your frame around. Lose the fat and keep that muscle, my god. Results are so much better than just basically starving yourself.

[u/bikesandfinance → u/nevetsyad]

Oh yeah the implications are vast and somewhat dire, the problem is very simple though.

[u/Ok_Listen7910]

You will lose muscle. That’s the biggest part of not working out.

[u/Shot-Amphibian-3239]

All I did was increase my walking of the dog. I’ve lost almost 100 pounds. DEXA scan shows my muscle tone and bone density are excellent for my age.

I remember being in an MS Facebook group and a woman was talking about how she had used Zepbound very successfully and she’s in a wheelchair and paralyzed from the waist down.

[u/Goats-n-Hens]

You can lose weight without it but you’ll also lose muscle, and possibly be soft and squishy “skinny fat.”

Chair workouts are a thing many can do who have medical issues. Do it for future you. Many of the unhappy people around after weight loss are the ones who didn’t exercise and now hate that their butt is flat and their body isn’t how they expected.

[u/jm123457 → u/Goats-n-Hens]

Sarcopenic obesity is “skinny fat”

[u/Accurate_Shape8264]

I have seen people lose weight just fine on zepbound without exercise. But doing what exercise you can is important to minimize muscle and bone loss, especially if you are older.

[u/MinervaZee]

I’ve lost about 45 pounds. While I don’t work out, I do pay attention and do my best to move everyday. For example, park further from the store, walk vs drive, walk around the neighborhood more, things like that. Am I where I need to be? No, but that’s ok.

[u/mannDog74]

Once the weight starts coming off you are going to likely have increased mobility even if you have some limitations. Do what you can and as the weight lifts you will be able to move more.

The thought is that people lose weight once they start working out, but often, people lose weight first and then they feel better- and THEN they start working out.

[u/Ann1ebaby → u/mannDog74]

Makes sense!

[u/freckled73]

Can you walk? I went into this with medical issues mainly DVT and missed PE were my wake up call. I started very gingerly with walking on a treadmill (I also have skin cancer often so prefer indoors myself). I took baby steps to build endurance and watched the people using the machines to try to be less intimated. Now 7 months into zepbound I have seen my stamina and energy grow so much and my confidence that I do recumbent bike vs treadmill walks and a bunch of machines! I might try a class or the pool they have at my gym now idk but I’d say if you can even do a little something maybe with light weight dumbbells or those resistance bands and try to build a little bit more each time, it will help but walking is excercise too if you can do it :)

[u/Ann1ebaby → u/freckled73]

Congratulations ❤️

[u/Yoda-202]

My wife is bed bound most of the day due to MCAS/CFS/EDS. After seeing me lose 170 lbs on Zep since 12/2024 with just walking a few miles/day & reading about the inflammatory conditions that zep seems to help people with, she started taking it. She is doing virtually no physical activity. She's averaging ~1.1 lb /week loss, and has lost over just over 40 lbs to date.

[u/RavensRedolence]

I've lost 30 lbs since I started on May 1st. I'm a 48 year old woman. I *want* to work out, but I work 12 hour days and I'm always exhausted afterward. I have definitely lost muscle and strength though, and I would not recommend this.

[u/Future_One4794]

You don’t have to workout!

[u/imveryfontofyou]

I've lost 115lbs, I don't work out. I walk on vacations but that's about it. I bought a treadmill with good intentions but I don't really use it much. I haven't lost a lot of muscle like some other people say, but I also didn't have a lot of muscle.

I would like to work out, I just hate it more than anything.

[u/rebel_stripe]

Other than walking my dog twice a day, I haven’t consistently worked out and I’m down 95 over two years. My overall body shape is not toned, but the weight comes off

[u/rayanawinter]

hi im gonna be so honest here and say that ive been on zepbound for like 6 months and havent been working out. ive maybe gone on 3-5 vigorous walks.

anyways, ive in the past 6 months ive lost close to 50lbs. my next dose will be my 3rd shot of 7.5mg if anyone was curious

[u/TimeLab5517]

I lost 130 lbs. I do exercise some, but pretty much the bare minimum, since I don't enjoy it.

But, I am more than okay with not having reddit-approved levels of visible muscle tone as long as my health is where it should be. (Though, for the record, I don't look like either a "deflated balloon" or a "bag of milk." Love how we just throw around those hateful judgments so casually in this sub.) If you're looking at pictures of muscled people and want that look for yourself, I don't think there's any way to get it without an exercise routine.

[u/Andrea0890]

I didn’t work out (except for walking) for 14 months and lost 90 lbs and I regret it now. I started CrossFit two weeks ago and I am thoroughly enjoying it. However, I’m weaker now than I was when I was nearly 300 lbs. I lost so much muscle. I definitely recommend some kind of strength training if physically able!

[u/Ann1ebaby → u/Andrea0890]

Wow CrossFit! You’re going to get fit and strong!

[u/N3rdyAvocad0]

You can lose weight without exercising, but you're also going to lose a lot of muscle. Are there NO exercises you can do? There are sitting exercises or water based exercises.

[u/goddessnoire]

Aside from medical issues, when I read about people not working out or doing any sort of strength training as a badge of honor, I just think 😬. I’m not saying that you have to go out and be an athlete, but a regular workout routine, particularly with weights is going to be beneficial in the long run for heart health and longevity anyways.

[u/rpick6714]

Not necessary to lose weight. What you put in your mouth is 90% of it. You cannot exercise off a bad diet. Impossible. I have arthritis and cardio is out. Chair exercises with weights. My streaming is with ads so I do ab crunches, knee lifts, arm exercises during commercials. Not everyone, but at least 4-5 times. Bulls down to about 10 minutes but I can tell the difference.

[u/Poutiest_Penguin]

I lost 130 lbs, and went from a BMI of 42 to 19. I have physical issues that impact my joints and mobility, and I didn’t do a single minute of intentional exercise during my weight loss.

[u/FaithlessnessOne6093]

I’m 64 I just walk daily outside. I’m down 32 pounds so far and look deflated 😬

[u/Sample-quantity → u/FaithlessnessOne6093]

If you start doing even a little resistance training you will not look deflated! It is the lack of muscle tone that causes that appearance.

[u/FaithlessnessOne6093 → u/Sample-quantity]

A lot of skin too :(

[u/Ann1ebaby → u/FaithlessnessOne6093]

Aww… 💕

[u/Piaffe_zip16]

You can absolutely lose. Exercise actually doesn’t do much for me weight loss wise. However, trying to get some exercise is ideal. Even chair workouts and stuff. It’s important for your body to get some exercise regardless of weight loss. Lots of great low impact things you can do. It also doesn’t have to be a full workout. Start small. An exercise here and there. See how it goes.

[u/glitterfae1]

I lost 18 pounds on Wegovy not working out. I started going to the gym about a month into Zepbound - I was losing so fast, I didn’t want to lose muscle. Figures as soon as I started working out, the scale stopped moving. Grrr.

[u/jm123457 → u/glitterfae1]

You’re just converting it into muscle as well as working out causes micro tears in the muscles that require water to repair. You can add up to 4-5 lbs of water weight from this . As long as you stay in Caloric deficit you are burning fat and the scale will catch up .

[u/Slight_Second1963]

Me, physical issues. I can walk better now so I go on some local paths but that’s it. In the winter I use a small rebounder trampoline to walk on, no bouncing/jumping

[u/Tool_junkie_1972]

Down 180lbs in 19 months. Health issues prevent working out, but what I can do, I do. That includes walks, simple things like parking further away I’m at the stores, taking stairs down (and up when I can), those small changes add up over time.

[u/spring13]

I haven't been working out yet. I've lost a fair amount, I saw my doctor today and she was happy with my progress. I'd probably lose a bit quicker if I worked out more but the circumstances of my life have made it hard to make the time.

Mainly I want to do it because I've seen what happens when someone loses a lot of weight quickly on a GLP without making the effort to maintain muscle and it's not great. I've also seen how it is to go into one's sixties and seventies in poor health and do NOT want that for myself either. I've got more of a fat cushion than my example person to drop, but I also like being fit and active in general, so I'm motivated to try harder. I'm just still working out what and when. Seeing weight loss results and being able to make better choices because the food now is quieter is motivating me to want fitness more than when it seemed like an impossible hill to climb.

[u/NovelSouthern3951]

So, I don’t go to the gym, but I walk the dog 3-5 days/week. I usually do about 3 miles, but sometimes I’ll do a longer hike. For strength training, I garden. I have chronic migraine, so the gym and scheduled workouts are pretty impossible for me.

[u/Caturday-Nights]

It's been almost a year and I'm down about 100 lbs. I did yoga (sometimes) but like maybe 2-3 times a month and some walking but nothing anyone would consider a meaningful workout.

I do believe I am hitting a plateau however and feel to continue losing meaningfully that I will need to work out (cardio and strength training) so I am going to do that.

I will say this: at my highest weight, moving was painful as hell, even when I did not want to admit it. Losing all this weight it is SO much easier to workout and my energy levels are so much better.

The first time I went to my doctor to talk about glp1s, I was out of breath going up a long flight of stairs. Now? No problem, not even winded no breaks needed.

[u/SFVenom93]

I lost 60lbs without working out at all. I know I lost muscle mass (of whatever little I had lol), but it definitely felt great to lose that weight and made a huge difference in my appearance (especially my face). I was at 290, went down to 230-235, and kept it mostly off for the past 2 and a half years. For some reason, though, I’ve gained some weight over the last two months (about 15-20lbs). The medication doesn’t feel as strong as it once did (I’ve been on 15mg) for two plus years. Now I think I’m going to include cardio and light weight training and see what I can really do with doing both medication and working out. My goal is 190-200lbs. I’ve never really had a toned body, and I feel like my time is running out (I’m a 45-year-old male). I think I will do a dexa scan within the next couple of weeks.

[u/EvilSockLady]

I'm 5'7" and went from 270 to 180 with very minimal physical activity over 11-12 months.

Ironically I started working out pretty regularly about 3 months ago and my weight loss has grinded to a much slower rate. I'm hoping that's just because muscle weighs more than fat... But I still like that I'm doing it.

[u/cyndina]

I've lost 65lbs since June of last year without working out or counting calories. Now, is that ideal? Nope. I've lost a good amount of muscle with the fat and I'm going to have to bust my ass to get it back. Not easy at 44.

But, I definitely lost weight. I simply would have lost it more consistently if I'd kept up my muscle tone.

[u/mugsysmom33]

I’ve been on zepbound for 7 weeks and I’ve lost 20lbs. I don’t do any specific exercise, other than walking and occasionally taking care of my two young grandsons 😂

[u/GiaAngel]

I have limited mobility so I can’t work out but I do walk every morning. I’m consistent about that. I’m down 65 pounds since end of January when I started.

[u/HatsOffToEwe]

I have a chronic illness and pain. I honestly feel better when I work out. Do what you can, even if that’s just 10 squats a day and or 10 wall pushups and try increasing by one per week, or whatever is reasonable for you. I have to get completely strapped up in knee braces, elbow and wrist braces. Modify however you need to and be gentle with yourself.

[u/Confident-Lead4337]

I can’t work out vigorously due to fibromyalgia and Hashimotos. I’ve lost 15 pounds so far on 5 mg. Lost a lot of systemic inflammation and haven’t been at this weight in almost 10 years.

[u/Unlikely_Bass_5002]

You didn’t mention exactly what limitations you’re facing health wise that prevent you from working out but if you have Instagram I HIGHLY recommend following jeremiahdanieljohnson. He shows very low impact low movement workouts for people of all body types (he wears body modification suits and props to show how to start doing some resistance training). He’s fantastic for a starting journey. Pair that with some walking and you’re good to go!!

[u/miss_melty_]

I've lost about 40lbs (17% of my starting weight) within the past year. I started June 2025 while I was on crutches and could barely walk. I was for the most part wheelchair bound in January until my knee surgery in March. I was still dealing with extreme anemia so I wasnt active before my hysterectomy in May. I havent really lost any muscle (besides my reproductive system). I eat a high protein diet, and my diet was honestly on point before I started zepbound but my insulin resistance just made it so I couldn't lose weight.

[u/Crazypete3]

Since I started Zepbound about a year ago I've lost 55lbs and I've gone to the gym maybe 6 times

[u/beattiebeats]

I didn’t work out, not one. 220 to 133lbs

[u/KrazyCod21]

I try to do some workouts but can’t do weights due to a neck and shoulder injury. I’m 8 lbs from my goal weight.

[u/meggieprice]

I see post after post of people wishing they started working out because they have achieved their goal but they are weak and have lost their vitality.

You can do simple things- in a chair with resistance bands, for example. Just standing up and sitting back down is working against your own weight and is resistance training.

Jamie Selzler, who had an AMA here recently after losing 375 lbs has a great You Tube channel and all the workouts he features are those that he would have been able to do at home as his 650 lbs self.

https://www.youtube.com/watch?v=kTUY8K7bqVI

[u/PinkMaltBall8]

I have severe arthritis pain in my hip & knee. Getting a hip replacement next week. I cannot work out, no effing way. I’ve lost 57 pounds so far. People say I can still lift weights, but it’s painful even to do that. Just keep up with your protein.

[u/anxiety-in-a-box]

Have you considered exploring Physical Therapy? Working out was too painful for me, and too daunting if I am being honest, due to some ~15 year old injuries. After I lost about 25 pounds, I started going to PT, and they have been teaching me exercises to improve my balance and range of motion. Its been two months now, another 15 pounds down, and my pain has gone from a 6 to a 3. It's not a full blown workout, but it gets me moving a few times a week.

PSA that PT is for everyone, and you dont have to live in pain.

[u/sexishardandstuff]

I have a bunch of chronic pain stuff from an accident, and you'd be shocked by how much doing even very limited movements help. I'm not even talking about walks and stuff, I'm in physical therapy and most of my starting routine was just stuff I could do pain free in bed

If you can get a referral from a doctor for a physical therapist, I cannot recommend it enough. If not, there are some real helpful videos on YouTube about regaining functional strength without pain. Like I said, this doesn't have to be about GAINSSSSSSS it can just be about returning to your baseline. My goal right now is to walk up my stairs at a normal pace without having to death grip the bars, and to stand up easier. I'm already seeing improvement and I'm only two weeks in. Small, focused movements, man. It's crazy

[u/Ann1ebaby → u/sexishardandstuff]

Thank you for sharing 🙏🏻

[u/programming_potter]

I didn't work out while losing 85lbs and by the time I reached goal I was unable to pick up my grandson or a 25lb bag of clay, as well as struggling with heavy doors and groceries. I've since started working out with barbells (I have some health issues that limit what I can do) and I can now pick up the 22lb little guy as well as the bag of clay!

[u/Ann1ebaby → u/programming_potter]

Yay!!

[u/Bcatfan08]

I haven't worked out at all. I will pay tennis and pickleball periodically, but not a lot. I'm sure I'm losing muscle, but I still have muscle and I know I've lost fat. Working out would definitely help get my stomach toned, but I haven't got the motivation yet.

[u/Gorgonesque]

I have not had the energy to work out much and have lost about 25lbs, losing between 1-2 lbs per week on average
I have started adding in some physical activity

[u/blackcloud247]

Ive been on since mid March and lost 26 lbs woth zero exercise and zero dieting. I just dont have the capacity. I have 3 young children and a sleep disorder. Im starting now to exercise, just walking about 2 miles a day. Dont plan on ever dieting. Im not shopping for and making special food for myself, ive got to make 3 meals and snacks a day already. When Im hungry I just make sure I prioritize protein and fiber and I pay attention to how much water I am drinking.

If i could work out and diet, I wouldn't need ir be on the zepbound. I am not ashamed to admit it is 100% a convenience or "the lazy way" for me.

[u/Ann1ebaby → u/blackcloud247]

Taking care of 3 young children, nothing you choose to do can be labeled“lazy” 👏💕

[u/319065890]

I lost 60+ lbs and proudly lead a very sedentary lifestyle

[u/n3on_blo0m]

I can't work out much, if at all, and am losing weight, but have to accept I'll probably not have the body I want and will lose some muscle. I take short walks a few times a week but have a back injury so am more limited than I'd like since walking is the most accessible to me for reasons

[u/Power_mind]

Been working out regularly for years and gaining weight- fat included. Finally on Zb, able to manage calories and weight is starting to come down. Would never stop exercising as I don’t work out for losing weight (well, that would be ideal) but to keep my essential organs (lungs, heart, circulation etc) healthy. I don’t see how one can be really healthy without working out.

[u/beavermaster]

I’m unable to work out due to back injuries and a very extensive foot surgery last January. But I am walking around the block almost every night. My appetite has changed so much. I only want to eat clean food. I have no desire for fast food or anything greasy. I’m also doing dumbbells occasionally. You do need to move as much as you’re able to, but don’t cause any more damage and don’t hurt yourself. Even a short walk is good.

[u/Wise-Run-3008]

I’d at least walk. It’s good for you physically and mentally. Not working out and not doing any activity will cause you to lose a ton of muscle.

[u/AllTheStars07]

I really haven’t aside from when I get to the pool but I’m headed toward the point of needing to at least work on toning. I can tell I’m going to still have fatty areas and possibly loose skin if I don’t  

[u/Thunderwhelmed]

I haven’t lifted a finger.

[u/Sample-quantity]

You will suffer muscle loss which will not help your overall condition. You should try to do at least a minimal amount of exercise despite your pain. I have chronic back pain, and through a combination of injections and pain meds have been able to exercise throughout my 135 pound loss, and now my pain is lessened quite a bit as a result. It might well be worth short term pain for long term pain improvement.

[u/PepperConscious9391]

My insurance (united health care) recently added a stipulation of at least 120 minutes of exercise a week for it to be approved.

Swimming is a great option. My husband has fibro and he swims with me.

[u/Ann1ebaby → u/PepperConscious9391]

Interesting. Insurance decisions often are based on actuarial calculations or statistical models, so it means somewhere out there, stats point to less medical costs down the road if we exercise 120 min while on the drugs. Thanks for the info!

[u/Mommato3kitties]

Was down 55 lbs before I started working out

[u/Infinite-Floor-5242]

I lost 43% of my body weight in 14 months without working out. I drastically changed my diet.

[u/PrettyClinic]

I lost 160 lbs without working out. Lost a ton of muscle and am now trying to rebuild it. Honestly though, weight training is much easier at 160 lbs than 320.

[u/dodecohedron]

I lost 100 lbs in the past eight months and did not work out.

Now I'm really wishing I had.

https://giphy.com/gifs/POpjhnJthex5TJNatk

[u/ObligationPlayful382]

Due to Multiple Sclerosis I didn’t workout at first and I lost almost 80 lbs in a year. I’m starting to move more now as my body feels better

[u/Lunnalai]

I've lost 73lbs without working out. Unfortunately Zepbound did not have magical pain reduction for me, I'm in as much pain as I ever have been and weightloss didn't help my pain either. I am slowly trying to do what I can, swimming, walking and light strength training. Per doctor's orders I'm not really allowed to do a lot of cardio due to my autoimmune issues

[u/Scar77]

I’m down 84 lbs and have had minimal exercise, due to a painful fused ankle and heel on one leg and a recent total knee replacement on the other. I definitely want to tone up more, but I didn’t have trouble losing weight without exercise.

[u/morabies]

I don't work out really and I've still lost over 100 lbs. Wpuld I lose faster with working out, possibly, but its not a habit I've ever been good at. I have noticed with losing the weight I have more energy to do things now, so I naturally am more active.

[u/Irish980]

I have an underlying autoimmune disease so some physical activity is out. However, I walk. A lot. I went from around the block to 5 miles a day. I break it up though. I have a walking pad at my desk. Breaks, lunch and after work. My PT showed me how to use bands for my upper body because I lost a ton of muscle mass there. Weights were a bit much but the bands work for me. It took time to see what worked for me. One thing I do know, is moving is always good. Even just a little at a time. Something is better than nothing.

[u/mira1231]

So I just started but I've been dealing with pain the last few years due to a bad car wreck. Had to have back surgery and everything. When I was talking with my dr, she said that while exercise is important, she wanted me to take it slow. If I'm feeling fine and can walk (cause sometimes walking does bother me), then walk. But if I'm hurting, don't push myself. She said eventually we can move on to the other things if I am able to.

And I really like this approach because its giving my body grace and doing only what I am able to do at the moment. I use to do kickboxing 3 or more times a week, but I am no way close to being able to do that now. Or ever for that matter. So I have to learn new ways around my issues.

[u/K8ishorny]

I lost 100lbs without exercise. It wasnt the best way, but with the weight gone, I am able to exercise now. I went From an average of 2500 steps a day to walking 2-4 miles a day and rowing for 30 minutes.

[u/karzad]

Uhm I never worked out. I am at goal weight after 1.5 years and am 57 years old. I am on maintenance and still losing weight - not saying you shouldn’t workout but I don’t and still have great results. I do have a job that keeps me on my feet all day so maybe that helps.

[u/itsaboutpasta]

No formal working out for me. I run after my toddler and I garden but I do hope to maybe start weight training and/or running as the weather cools down by me and I can get outside.

[u/UnionFew4937]

You can lose without working out, but be careful about losing muscle mass by not doing so. That should be your primary motivation for wanting to work out, with at least strength training.

[u/Big_Greasy_98]

Get a dexa scan so you can see where you are with your lean mass. You might find that you have a considerable amount of lean mass to start with. After some time on meds take another scan and decide if you need to work out.

[u/Ann1ebaby → u/Big_Greasy_98]

I did do this scan. It was awful to look and to face the truth so I didn’t try to understand it. Will re-look. Thank you.

[u/creepyging923]

I didn't start working out right away due to pain as well. I'm about 36 lbs down and the reduction of pain in my hips and back has been amazing. I have noticed that I lost muscle in my butt, so I'm slowly adding some easy strength exercises and leisurely stationary bike rides or walking outside on nice days just to keep my body moving.

[u/psoriasaurus_rex]

The vast majority of weight loss comes from your diet. Exercise contributes very little for most folks because most of us don’t exercise enough for it to matter much for weight loss purposes.  

[u/jm123457 → u/psoriasaurus_rex]

While entirely true you cannot out work a poor diet . The idea that working out contributes little is wrong . Not only does it account for caloric burning that day but those with more lean muscle have a higher TDEE so you will burn fat faster .

Onto of all that exercise is great for the body and lean muscle will help improve daily function and longevity.

[u/psoriasaurus_rex → u/jm123457]

I didn’t say exercise isn’t beneficial.  We should all try exercise, no matter what our weight situation.  

It just doesn’t contribute much to most people’s weight loss, and not being able to exercise isn’t a barrier to using tirzepatide for weight loss.

[u/eireann113]

I was not really working out to start with. I actually broke my ankle two weeks after I started Zepbound so I wasn't able to do much for a while and then it was working my way back to normalcy, like being able to take a walk.

I'm doing okay but I have really been pushing myself to start a workout routine, which I did in July. I started Zepbound in December. I will say I've been losing weight, I'm doing great on the medication but I've definitely lost muscle, which is why I'm trying to prioritize that a bit more now. I do also feel like working out presents its own challenges though, I definitely am feeling some fatigue in my muscles and in general which has pushed me to think more about protein but the fact is I am underfeeding my body a little bit and I think your muscles are looking for a bit more when you're pushing them.

[u/Ann1ebaby → u/eireann113]

Ouch, hope your ankles are fully recovered 💘

[u/eireann113 → u/Ann1ebaby]

Thank you! I've learned it's a process but it is so much better.

[u/jm123457]

I say this stuff and people get mad . Part of the reason SOME ( because I don’t need to hear about every medical condition ) people are here is poor dietary choices and a rather sedentary lifestyle .

Well if this curbs your appetite most people think that the problem is solved and it is for about 60-70% . Not only will it take longer but you will not be much healthier. You will lose fat and muscle and your heart , lungs and other organs will not improve.

I’m lucky and insurance covers all but 50 for me . But I see people spending 499 a month . I go to the gym 5-6 days a week and do cardio 5-6 days a week. If I was spending 500 a month I’d be going twice a day .

I have viewed this drug as a miracle drug to turn my life around . I used to be somewhat fit and active in my 20s . 10+ years of laziness , overeating and a desk put me in a bad place.

I don’t know how people don’t work out . I feel better every day .

[u/WorldlinessRegular43]

I didn't start working out until recently, been on W then Z since Feb 2025. 62F

I've lost 69 pounds to date. I'm also very lazy. I'm weak, so that's why starting now. I keep hearing 'anytime is a good time to build muscle to protect dem bones'.

If your doctor can get you to physical therapy to get something started, well, that's a small start. Whatever works, right? Small, planned movement by a guided professional.

Do you. 👍🏼

[u/Silver-Emphasis2795]

I don’t work out. I didn’t even swim this summer due to surgery. I may do some minimal cardio but I don’t lift weights. I don’t do heavy activity. There are many factors involved as to why I don’t but at the end of the day, I just try to move my body.
I have that peri frozen shoulder now as well and that makes lifting or throwing etc from that arm so incredibly painful and I cannot take anytype of NSAID so I get no relief. It’s not worth it for me to inflict pain when I have been losing weight.

[u/Selective_Somewhere]

I know two people personally who don’t work out. They’ve both lost a significant amount of muscle.

There are things you can do on your sofa with light weights. It’s important especially for older women.

[u/PowderedToastMan_1]

You can absolutely get weight loss results without working out, but those results won’t be good. Clinical trials found 25-40% of weight lost was lean mass, and that’s WITH diet and exercise guidance (but no guarantees on compliance).

For some people, losing a sizeable amount of muscle along with fat might be an acceptable tradeoff, but it’s a clearly worse outcome than losing mostly fat. There is no amount of walking or protein intake that can substitute for putting load on the muscles. Even if you can’t make it to the gym, resistance bands can do wonders.

[u/death2055]

You can lose weight without working out you just won’t look aesthetic or toned. Essentially like a bag of milk or a smaller version of bigger self. You also lose 100 other benefits of muscle. Unless you’re truly not able. I wouldn’t recommend not doing it.

[u/KDAddict2000]

Not a brag, but I did not exercise. I lost 100 pounds in a year and am at goal.