Quick links
Pre-Workout Check-in
2× per week — before each session
→
Weekly Check-in
Due by Monday at 10am EST
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Join the WhatsApp Support Group
Ask questions, share wins, connect with other participants
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Study details
What you need to know
Key logistics for the program — read through before you get started.
Signing Up
All of you will be receiving one year free of Ray. Please open this link on your phone to download the app. If it doesn't work for some reason, when asked to subscribe, please enter this code: GLP1Study — and you will get the one year free.
Already have Ray downloaded? Cancel your subscription and we will manually grant you one free year. Please reply to this email with the phone number and email you used to sign up.
WhatsApp Community
Use the WhatsApp link above to join. Once you're in, go ahead and introduce yourself — where are you from, how long you've been on GLP-1, something you're excited for, and any specific training goals you have outside of weight loss. This is where we'll be sending reminders for check-ins and it's a great place for us to converse on how the workouts are going and discuss anything you're struggling with.
Payment
Payment will be sent via Mercury — you'll receive an email with details on how to collect it. You'll receive $75 during the first week and the remaining $125 at the end of the study.
Weekly Touchpoints
Each week you'll complete 1 weekly check-in and 2 pre-workout surveys (one before each session) — that's 3 forms per week. All weekly check-ins are due by Monday at 10am EST so we can adjust your workouts and ensure a good experience.
How it works
Your 4-week program
Workouts are built around your gym, your equipment, and your level — no two programs look exactly alike. Ray adapts as you go.
4
weeks total
2×
workouts per week
1×
weekly check-in
2×
pre-workout surveys
Getting started
Setting up Ray
Before your first workout, get Ray fully set up so it can personalize everything to you.
1
Join the WhatsApp support group
Use the link above to join. Once you're in, please introduce yourself — let the group know: how long you've been on GLP-1, something you're excited for, and any specific training goals you have outside of weight loss.
Required
2
Download the Ray app
Open this link on your phone to download Ray. Available on iOS.
3
Complete onboarding
Ray will ask about your fitness goals, experience level, and what kind of training you enjoy. Take your time — your answers shape everything. When asked about medications or health context, please note that you are on a GLP-1 — this helps Ray tailor your program to how your body is responding.
Important
4
Set your gym environment & equipment
Tell Ray where you work out — commercial gym, home gym, outdoors — and what equipment you have access to. Your workouts will be built around exactly what's available to you.
5
Pick your 2 workout days
Choose the two days each week that work best for you. You can always adjust these inside Ray if your schedule changes.
6
Complete your first pre-workout check-in
Before each of your 2 weekly sessions, fill out the quick pre-workout check-in above. It takes under a minute and helps Ray understand how you're feeling that day.
Week by week
What you'll learn
Each week builds on the last. Here's what to focus on as you go.
Week 1
Getting Set Up
Foundation
Your focus this week
- Complete onboarding and do your first two Ray workouts
- Get familiar with how Ray structures a session — warm-up, main work, cool-down
- Fill out the pre-workout survey before each session and the weekly check-in at the end of the week
- Join the WhatsApp group and introduce yourself
- Notice how your body feels during and after workouts on GLP-1 — energy, appetite, recovery
This week's goal: Just show up. The workouts don't need to be perfect — getting through them and filling out your check-ins is the win.
Week 2
Make Ray Your Personal Trainer
Personalize
Your focus this week
- Start talking to Ray mid-session — ask it to swap an exercise, scale a movement up or down, or explain why it chose something
- Tell Ray what feels good and what doesn't — it remembers, adapts, and gets more specific to you over time
- Explore training styles beyond your default plan and find what actually resonates with how your body is feeling on GLP-1
- Adjust your schedule inside Ray if your week changes — your trainer fits around your life, not the other way around
This week's goal: Ray isn't a generic workout app — it's your personal trainer. The more you communicate with it, the more it becomes specific to you. Start that relationship this week.
Week 3
Thinking About Progress
Learn
Your focus this week
- Learn what progressive overload means — gradually increasing the demand on your muscles over time
- Start tracking how weights, reps, and sets are shifting week-to-week (Ray does this for you — start noticing it)
- Understand why strength training matters especially on GLP-1 — preserving and building muscle while losing weight
- Notice the difference between a workout that was hard because of effort vs. hard because your body wasn't ready
This week's goal: Shift your mindset from "completing workouts" to "getting stronger." Progress on GLP-1 looks different — and that's a good thing.
Week 4
Measuring Your Progress
Reflect
Your focus this week
- Look back at Week 1 — compare how workouts feel now vs. when you started
- Review the weights and reps from your first sessions — notice what's changed
- Think beyond the scale: energy levels, how you move, strength, endurance, and how GLP-1 side effects have evolved
- Complete your final weekly check-in with as much detail as you can — your feedback shapes what comes next
- Share your biggest win from the 4 weeks in the WhatsApp group
This week's goal: Reflect honestly. Progress isn't always linear — but 4 weeks of consistent movement, especially on GLP-1, is genuinely significant. Acknowledge it.