HealthRX.com · Printable training log
Zepbound training week planner and session log
Plan strength and cardio days around your injection day, then log each session with how you felt before and after. After a few weeks the log shows which days after an injection suit hard sessions for you, which is the only timing rule the evidence supports.
Your training week
Injection day and time
Current weekly dose
Strength days planned
Cardio days planned, and weekly minutes goal
Rest day
Targets that have a source
- Adults: 150 to 300 minutes a week of moderate aerobic activity, or 75 to 150 minutes of vigorous activity.[1]
- Muscle-strengthening work on 2 or more days a week.[1]
- Older adults: add balance training to aerobic and strengthening work.[1]
- In the SURMOUNT trials, participants were counselled to do at least 150 minutes of activity a week with a 500 kcal/day deficit.[2]
- On Zepbound, most nausea, vomiting and diarrhea came during dose escalation and eased over time.[3]
Session log
| Date | Days since injection | Session: strength, cardio or walk | Minutes | Effort (1 to 10) | Nausea before and after | Protein eaten that day | Notes |
|---|---|---|---|---|---|---|---|
End-of-week review
- At least two strength sessions done
- Main lifts holding steady or going up
- Protein spread over the day's meals
- Hardest session placed on a good-feeling day
- Fluids kept up on training days
- Extra rest taken when soreness lingered
Stop training and get help for
- Belly pain that is severe or will not go away, sometimes into the back, with or without vomiting.[3]
- Vomiting or diarrhea that leaves you unable to keep fluids down: skip the session, rehydrate and call if it continues.[3]
- If you use insulin or a sulfonylurea: dizziness, sweating, shakiness or confusion around exercise can be low blood sugar.[3]
Questions for your clinician
- Do I need a heart check before starting harder training?
- Should my diabetes medicines change on training days?
- How much protein should I aim for at my weight?
- Is my rate of weight loss a reason to change the dose or the training?
Sources for the facts on this sheet
- Piercy KL, Troiano RP, Ballard RM, et al. The Physical Activity Guidelines for Americans. JAMA 2018. PMID 30418471. https://pubmed.ncbi.nlm.nih.gov/30418471/
- le Roux CW, Zhang S, Aronne LJ, et al. Tirzepatide for the treatment of obesity: Rationale and design of the SURMOUNT clinical development program. Obesity (Silver Spring) 2023. PMID 36478180. https://pubmed.ncbi.nlm.nih.gov/36478180/
- Eli Lilly and Company, via DailyMed. Zepbound (tirzepatide) injection, for subcutaneous use: prescribing information and Medication Guide. Effective 2026-08-28. https://dailymed.nlm.nih.gov/dailymed/drugInfo.cfm?setid=487cd7e7-434c-4925-99fa-aa80b1cc776b
This sheet records information for a conversation with your prescriber or pharmacist. It does not replace their instructions or the medication's prescribing information.