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Metabolic Health
Metabolic Health: Why 5 Signals Matter More Than the Number on Your Scale
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What Is Metabolic Health
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GLP-1
GLP-1: The Complete Guide to the Appetite Hormone Your Body Makes
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What GLP-1 Treatment Actually Costs — and What Changes It
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Food Noise: Why Your Brain Won't Stop Asking for Food
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Exercises
GLP-1 Strength Exercises
On-ramp
Lower body
Sit-to-stand
Wk 1: 1 × 8 · Wk 2+: 2 × 8
Supported heel raise
Wk 1: 1 × 10 · Wk 2+: 2 × 10
Supported side leg lift
Wk 1: 1 × 8/side · Wk 2+: 2 × 8/side
Seated march
Wk 1: 1 × 30 sec · Wk 2+: 2 × 30 sec
Upper body
Seated shoulder-blade squeeze
Wk 1: 1 × 10 · Wk 2+: 2 × 10
Novice
Lower body
Chair-assisted squat
2 × 10
Glute bridge
2 × 12
Standing hip extension at the counter
2 × 12/side
Upper body
Wall push-up
2 × 10
Core
Dead bug
2 × 8/side
Superman hold
2 × 10
Forearm plank
2 × 20–30 sec
Incline plank on the counter
2 × 20–30 sec
Intermediate
Lower body
Reverse lunge
2 × 10/side
Single-leg glute bridge
2 × 8/side
Bulgarian split squat
2 × 8/side
Dumbbell goblet squat
3 × 10–12
Dumbbell Romanian deadlift
3 × 10
Walking lunges with dumbbells
3 × 10/leg
Band lateral walks
3 × 10 steps/side
Upper body
Incline push-up (counter/table)
2 × 12
Bent-over dumbbell row
3 × 10–12/side
Resistance band pull-apart
3 × 15
Dumbbell shoulder press
3 × 10–12
Band rows
3 × 12
Core
Side plank
2 × 20 sec/side
Plank with shoulder taps
2 × 10/side
Advanced
Lower body
Single-leg hip thrust, shoulders on couch
3 × 10/side
Single-leg Romanian deadlift (bodyweight)
3 × 8/side
Upper body
Push-up (floor, or from knees)
3 × 8–12
Core
Hollow hold (bent-knee option)
3 × 20–30 sec
Strength plan
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