Key takeaways
- Health guidelines recommend muscle-strengthening activity on at least two days a week.
- Fifteen minutes is enough to start: five simple moves, two or three rounds.
- Go gently on side-effect days, drink water and stop if you feel dizzy or unwell.
- Progress slowly: add a few reps or a little weight every week or two.
Why strength training helps
When you eat less, your body can lose muscle along with fat. Regular strength training gives your muscles a reason to stay, and it supports your joints, balance and energy. Pair it with enough protein for the best effect.
The 15-minute routine
Warm up for two minutes by marching on the spot and rolling your shoulders. Then do each move, rest for a minute and repeat the circuit two or three times.
| Move | Reps | Easier | Harder |
|---|---|---|---|
| Sit-to-stand (chair squat) | 10 | Use your hands on the chair | Hold a light weight |
| Wall or counter push-up | 8–10 | Stand closer to the wall | Use a lower surface |
| Glute bridge | 10–12 | Smaller range | Pause at the top |
| Bent-over row | 10 each arm | Water bottles | Light dumbbells |
| Suitcase carry or march | 30 seconds | No weight | Carry a bag of shopping |
Finish with two minutes of gentle stretching for your legs, chest and back.
Low-energy days
Side effects can make some days harder. On those days, do one round instead of three, or swap the session for a short walk. Consistency over weeks matters more than any single workout.
How to progress
- Add one or two reps to each move every week or two.
- When 12 reps feel easy, move to the harder version or a slightly heavier weight.
- Add a third session a week when you feel ready.
Panda’s fat-loss coach includes guided 15-minute sessions and tracks your progress alongside your doses.
Safety first
Drink water before and after exercise and eat something with protein beforehand if you can. Stop and rest if you feel dizzy, faint, short of breath or have chest pain, and seek medical help if symptoms don’t settle. If you have a heart condition, joint problems or haven’t exercised in a long time, check with your clinician first.
Sources
This guide is general information, not medical advice, and doesn’t replace a conversation with your prescriber, pharmacist or doctor. Panda never suggests, calculates or changes a dose.
