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NASM-certified trainer and nutrition coach Kylie Hansen says using a GLP-1 has changed her motivation and reinforced her focus on building strength, rather than exercising mainly to move the scale. She recommends goblet squats, walking lunges and controlled dumbbell punches, with variations to suit different abilities. Her experience is personal; the report does not establish how GLP-1s affect exercise for other people.
Personal trainer Kylie Hansen says using a GLP-1 has changed how she thinks about exercise: she is now focused on building strength and muscle, rather than working out mainly to burn calories or move the scale. In a Fit&Well report, the NASM-certified trainer and nutrition coach shared three exercises she likes and described how she adapts activity to her own circumstances, including a history of bariatric and spinal surgery.
Hansen told Fit&Well that she has had bariatric surgery and currently uses a GLP-1 medication. She said the medication helps her eat less, and that seeing the scale move with less extra effort can affect her motivation to exercise. “My brain says, ‘Oh, I don’t need to do anything!’” she said, describing the need to keep choosing exercise and working on nutrition habits.
Her current routine emphasizes dumbbells and gym machines. Hansen said machines’ added stability give her confidence lifting heavier weights, while dumbbells let her move in ways that feel more natural after spinal surgery. She favors a flexible approach: movements and loads should fit the individual, and people can progress when appropriate.
Her three picks are the goblet squat, walking lunge and dumbbell punch. The source gives suggested starting formats: two to three sets of 8–12 goblet squats; two to three sets of 8–10 lunges per side; and two to three rounds of 20–30 seconds of punches. It also suggests rest periods, but these are Hansen’s preferences as presented in the report, not individualized medical or exercise prescriptions.
Strength Beyond Scale Changes
Hansen’s account highlights a distinction relevant to people losing weight: weight change and strength training are separate measures of progress. She says her priority is to build muscle and remain capable of activities she enjoys as she gets older. The report presents that as her personal motivation, not evidence that a particular exercise plan will produce the same results for everyone using GLP-1 medication.
Her comments also point to a practical issue she experienced: medication-associated changes in appetite and weight did not automatically create an exercise habit. Hansen said she still has to make a deliberate choice to work out and pay attention to nutrition. That perspective may help readers understand that her routine is part of an ongoing effort, not an outcome guaranteed by medication.
adjustable dumbbells for strength training
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Hansen’s Adaptable Exercise Choices
The report frames the exercises as movements Hansen personally enjoys, with options that can be adjusted. For squats, she describes a progression from standing up from a chair to bodyweight or goblet variations, depending on a person’s starting point. She says the exercise works several muscle groups, including the quadriceps and glutes, while also involving the hamstrings and stabilizing muscles.
For lunges, Hansen values the independent work each side performs as well as balance and coordination demands. The report suggests a supported or stationary lunge for someone who feels unsteady, and adding dumbbells as a harder variation when suitable. Dumbbell punches are described as a lighter resistance movement involving the arms and shoulders while the core stabilizes the body. Hansen says they should not replace progressively loaded movements such as squats, lunges, presses or rows.
Hansen’s own history informs these preferences: she told Fit&Well she has had spinal surgery and finds dumbbells allow more natural movement. The article does not specify her medication, dose, treatment timeline or clinical guidance, and it does not report measurements of changes in her strength or body composition.
“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
What Her Account Cannot Establish
The report is a single trainer’s personal account. It does not establish how GLP-1 medication affects exercise motivation, strength, muscle or workout needs across a wider group of patients. It also does not identify the medication Hansen uses or provide clinical details about her treatment.
Fit&Well’s article does not report a medical professional’s assessment of Hansen’s routine or say whether the suggested exercises are appropriate for people with particular health conditions, injuries or medication-related symptoms. Readers’ needs can differ, and the source does not offer an individualized exercise plan.
Building a Routine Over Time
Hansen’s advice is to start with movements that feel manageable and to build gradually, adjusting the variation or resistance to suit the person. For someone new to exercise or returning after a long break, the report presents chair-based squats, supported lunges and light, controlled punches as accessible options to consider. Progression should depend on comfort, ability and appropriate guidance.
The source does not announce a follow-up study, clinical recommendation or later milestone for Hansen’s training. Anyone using a GLP-1 who has questions about exercise, nutrition, prior surgery or a health condition can discuss a suitable plan with a qualified health professional.
Key Questions
What exercises does Kylie Hansen recommend?
Hansen names goblet squats, walking lunges and dumbbell punches as movements she personally enjoys. The report also describes easier and harder variations for some of them.
How did using a GLP-1 affect Hansen’s motivation?
Hansen told Fit&Well that because the medication helps her eat less, the scale can move without what she feels is a great deal of extra effort. She said this can prompt thoughts that she does not need to exercise, so she has to make a deliberate choice to keep going.
Does the report show that these exercises work for everyone on GLP-1s?
No. It reports Hansen’s personal experience and preferences; it does not test the exercises or establish how they affect other people using GLP-1 medication.
What if walking lunges feel difficult?
The article suggests trying a supported or stationary lunge if walking lunges feel uncomfortable or balance is a challenge. People should choose movements suited to their ability and seek professional guidance when needed.
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