The advice is "lift weights". Nobody tells you where to start
If you are on a GLP-1 you have been told to protect your lean mass with resistance training. What you have probably not been told is what to do on the first day if a press-up is not currently possible. That is not an unusual position — it is the normal one for someone who has been carrying extra weight and moving less for years.
Start below the floor exercise
The first movement is standing up out of a chair while pushing off your thighs with your hands. That is a real resistance exercise: it loads the largest muscles in your body through the range you use every day. If you can do it three times, you have a starting point.
The pattern most home programmes skip
Pushing gets all the attention and pulling gets none, because pulling normally needs equipment. A rowing pattern matters for posture and it is the one most likely to be missed entirely in a home programme. A towel held taut between both hands works until a band is worth buying.
Progress on consistency, not on the calendar
A programme that gets harder every Monday will outrun you in week two. One that gets harder when you have actually been doing it will not. Eight days out of the last fourteen is a reasonable bar, and missing a few days should cost you nothing.
Protein is the other half, and it is one number
Resistance work without enough protein does not do what you want it to. Roughly 1.4 grams per kilogram of your target bodyweight is the figure usually given. That is a target to hit, not a diary to keep.
FAQ
Do I need a gym?
No. Everything in the first two months uses a chair, a wall and a kitchen counter. The only purchase is a resistance band, and not before week eight.
How long before anything changes?
Strength changes faster than the scale, largely because the early gains are your nervous system rather than new tissue. A 30-second sit-to-stand count often moves within three weeks.
Is it safe while losing weight quickly?
Resistance work is generally encouraged during weight loss for exactly this reason, but if you have a heart condition, chest pain, or have been told to limit activity, ask the person who prescribed the medication first.
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Take the checkAbout UnfitlyGeneral information about physical activity, not medical advice. It does not diagnose anything and does not replace your doctor. If you have chest pain, or have had a cardiac event in the last six months, speak to a clinician before starting.