Any and all weight loss may seem like a good thing for those taking a GLP-1 medication. Believe me, I understand the joys my clients have seen when seeing the small wins that come with the medication. But, before you celebrate the scale wins, it’s important to understand that the number going down may be at a loss of lean muscle mass too (1).
The problem with this is that you need to protect and preserve lean muscle mass to benefit metabolism, strength and long term success on your journey. That’s why it’s essential to focus on the right nutrients, like protein, and fitness, like strength training, to protect your lean muscle mass when taking these weight loss medications (1).
Don’t worry, we’ve got you covered. Keep reading to learn how resistance training helps preserve muscle on GLP-1s and how to start incorporating it today.
What Happens to Muscle Mass on GLP-1?
When you eat fewer calories than your body needs, weight loss is expected. Afterall, this is often the goal with a GLP-1 medication. But healthcare professionals are raising concerns about what kind of weight you’re losing on weight loss medications. Here’s why:
Muscle breakdown can outpace muscle building (2): If your diet isn’t supplying enough calories, especially protein, your body may break down muscle faster than it can repair it (2).
Rapid weight loss can mean muscle loss (3): Losing lean muscle along with fat isn’t ideal. Over time, this can lead to sarcopenia, or the loss of skeletal muscle, which increases the risk of falls and fractures, reduced mobility, and lower overall quality of life (4).
The good news? You can protect your muscle while taking GLP-1 medications. Two key strategies include resistance training and amping up your protein (1). Let’s dive into how to put these into practice and keep your muscles strong for the long haul.
How Resistance Training Supports GLP-1 Weight Loss
There’s a reason national recommendations encourage at least two days of strength training per week (5). Pairing resistance exercises with cardio isn’t just great for your mood, it also helps lower your risk for chronic diseases and supports long-term metabolic health, strength, and bone health (6,7). For anyone taking a GLP-1 medication, adding resistance training to your weight loss plan can help you keep losing fat while protecting your lean muscle (8).
Why does muscle matter so much? Lean muscle is more than just strong, it’s metabolically active. People with more muscle burn more calories at rest than those with more fat (9). That means simply having more muscle boosts your baseline calorie burn, which over time helps keep your metabolism and overall health in better shape.
Plus, resistance training also supports bone health, which is especially important because research is still inconclusive about the long-term effects of GLP-1 medications on bone density (10). What we do know is that losing lean muscle mass while taking a GLP-1 medication is linked to increased frailty and sarcopenia, particularly in older women on GLP-1s (4). Incorporating strength training into your routine is a proactive way to protect your muscle, support your bones, and set yourself up for long-term health.
But, resistance training is only part of this equation. You need the powerful “protein” to do its job too.
Pair Exercise With High-Protein Meals to Prevent Muscle Loss
There’s a reason in nearly every piece you find written about strength training protein is also listed in it as well. Protein provides amino acids, aka, the building blocks for maintaining, repairing, and building lean muscle (11). Protein comes in handy on GLP-1s for two reasons.
When you’re adding strength training into your routine, protein helps optimize your strength sessions by repairing muscle tears, helping you maintain (perhaps even gain) lean muscle (11).
Protein also helps maintain muscle stores. Recent evidence highlights during weight loss, dietary protein stimulates muscle protein synthesis and helps preserve skeletal muscle, reducing lean mass loss (12).
With this said, I get it … appetite suppression is real when taking a GLP-1 medication. This means you have to become savvy about prioritizing protein when you eat. While the amount of protein you need will vary depending on your age, gender, physical activity status and health conditions, new research with patients on GLP-1s is suggesting upwards of 80 to 120 grams of protein per day, or roughly 16 to 24% of calories on a 2000 calorie diet, should come from protein (13).
Don’t get lost in the numbers. Working with a dietitian can be a great way to decipher your personal protein goals and work with you in achieving them in a way that fits your lifestyle.
The key is to log at least 2-days of resistance training per week for all individuals, focusing on activating various muscle groups. Incorporating exercises and movements you can do routinely, meaning even from the comfort of your own home, is totally fine too.
With this in mind, adding strength training into your routine may mean using your own body weight as the most cost-effective and efficient alternative. And that’s a-okay. MyFitnessPal dietitian Katherine Basbaum agrees, writing “Your body weight is a great tool to build strength and stress your muscles.”
Basbaum also notes that working with a personal trainer is a great way to take into consideration your personal needs, physician recommendations, and what may be the best form of strength training to engage in. Here are a few ideas to chat with your medical team about to see what route may be best for you:
Bodyweight Resistance Training: Exercises like push-ups, glute-bridges, wall-sits, jump squats and even burpees (depending on your abilities) are great for at-home workouts without the need for special equipment.
Resistance Band Training: Low-cost and easy to store, adding bands into your routine is an effective way to add resistance into your routine.
Functional Training: You can findYouTube hosts a variety of video channels online (for free) that feature pilates, yoga, and stretching exercises. These all support flexibility, mobility, and core strength, all three of which are essential for long-term health and injury prevention.
Additional Tips for Strength Training and GLP-1
I may be a dietitian and personal trainer, but I’m also human—a mom, full-time business owner, and wife. I share this because I truly get it: you can’t do everything at once. That’s why focusing on small, realistic goals can make all the difference. By taking a gradual approach, you can fit in strength training, prioritize protein, and still protect your sanity without feeling like your health routine has become a full-time job.
Keep these tips in mind to help set you (and your mind) up for success:
Start slow. Begin with lighter weights and lower intensity, gradually increasing as you feel stronger, especially if experiencing fatigue or dizziness
Stay consistent. Prioritize meeting the 2 times a week recommendation of resistance training. Consistent, moderate training is more effective than infrequent, high-intensity workouts for maintaining muscle.
Stay hydrated. Dehydration can occur while taking GLP-1s, increasing risks of other symptoms (14). Hydrate smart with these tips.
Log enough zzz’s. Sleep health plays a crucial role in optimum physical health (15). Prioritize sleep over scrolling at night.
Take rest days. These are important for injury prevention and preventing burnout (16).
Track and log your meals with strength training. MyFitnessPal is here to help navigate your intake, even when your appetite is changing.
GLP-1 medications can be powerful tools for weight loss, but the number on the scale doesn’t tell the whole story, meaning you may be losing lean muscle mass along the way. Protecting your lean muscle is essential for maintaining metabolism, strength, mobility, and long-term health.
The good news is you have control over how you lose weight. By pairing resistance training with adequate protein intake, you can help preserve muscle, support bone health, and keep your metabolism working in your favor, all while continuing to lose fat.
You don’t have to do everything perfectly or all at once. Small, consistent steps, like adding two strength sessions per week, prioritizing protein when you eat, and listening to your body, can make a meaningful difference over time. Think of this journey not just as losing weight, but as building a stronger, healthier body for the long run. And with the right strategies in place, you can make your GLP-1 experience work for you.
Any and all weight loss may seem like a good thing for those taking a GLP-1 medication. Believe me, I understand the joys my clients have seen when seeing the small wins that come with the medication. But, before you celebrate the scale wins, it’s important to understand that the number going down may be at a loss of lean muscle mass too (1).
The problem with this is that you need to protect and preserve lean muscle mass to benefit metabolism, strength and long term success on your journey. That’s why it’s essential to focus on the right nutrients, like protein, and fitness, like strength training, to protect your lean muscle mass when taking these weight loss medications (1).
Don’t worry, we’ve got you covered. Keep reading to learn how resistance training helps preserve muscle on GLP-1s and how to start incorporating it today.
What Happens to Muscle Mass on GLP-1?
When you eat fewer calories than your body needs, weight loss is expected. Afterall, this is often the goal with a GLP-1 medication. But healthcare professionals are raising concerns about what kind of weight you’re losing on weight loss medications. Here’s why:
Muscle breakdown can outpace muscle building (2): If your diet isn’t supplying enough calories, especially protein, your body may break down muscle faster than it can repair it (2).
Rapid weight loss can mean muscle loss (3): Losing lean muscle along with fat isn’t ideal. Over time, this can lead to sarcopenia, or the loss of skeletal muscle, which increases the risk of falls and fractures, reduced mobility, and lower overall quality of life (4).
The good news? You can protect your muscle while taking GLP-1 medications. Two key strategies include resistance training and amping up your protein (1). Let’s dive into how to put these into practice and keep your muscles strong for the long haul.
How Resistance Training Supports GLP-1 Weight Loss
There’s a reason national recommendations encourage at least two days of strength training per week (5). Pairing resistance exercises with cardio isn’t just great for your mood, it also helps lower your risk for chronic diseases and supports long-term metabolic health, strength, and bone health (6,7). For anyone taking a GLP-1 medication, adding resistance training to your weight loss plan can help you keep losing fat while protecting your lean muscle (8).
Why does muscle matter so much? Lean muscle is more than just strong, it’s metabolically active. People with more muscle burn more calories at rest than those with more fat (9). That means simply having more muscle boosts your baseline calorie burn, which over time helps keep your metabolism and overall health in better shape.
Plus, resistance training also supports bone health, which is especially important because research is still inconclusive about the long-term effects of GLP-1 medications on bone density (10). What we do know is that losing lean muscle mass while taking a GLP-1 medication is linked to increased frailty and sarcopenia, particularly in older women on GLP-1s (4). Incorporating strength training into your routine is a proactive way to protect your muscle, support your bones, and set yourself up for long-term health.
But, resistance training is only part of this equation. You need the powerful “protein” to do its job too.
Pair Exercise With High-Protein Meals to Prevent Muscle Loss
There’s a reason in nearly every piece you find written about strength training protein is also listed in it as well. Protein provides amino acids, aka, the building blocks for maintaining, repairing, and building lean muscle (11). Protein comes in handy on GLP-1s for two reasons.
When you’re adding strength training into your routine, protein helps optimize your strength sessions by repairing muscle tears, helping you maintain (perhaps even gain) lean muscle (11).
Protein also helps maintain muscle stores. Recent evidence highlights during weight loss, dietary protein stimulates muscle protein synthesis and helps preserve skeletal muscle, reducing lean mass loss (12).
With this said, I get it … appetite suppression is real when taking a GLP-1 medication. This means you have to become savvy about prioritizing protein when you eat. While the amount of protein you need will vary depending on your age, gender, physical activity status and health conditions, new research with patients on GLP-1s is suggesting upwards of 80 to 120 grams of protein per day, or roughly 16 to 24% of calories on a 2000 calorie diet, should come from protein (13).
Don’t get lost in the numbers. Working with a dietitian can be a great way to decipher your personal protein goals and work with you in achieving them in a way that fits your lifestyle.
The key is to log at least 2-days of resistance training per week for all individuals, focusing on activating various muscle groups. Incorporating exercises and movements you can do routinely, meaning even from the comfort of your own home, is totally fine too.
With this in mind, adding strength training into your routine may mean using your own body weight as the most cost-effective and efficient alternative. And that’s a-okay. MyFitnessPal dietitian Katherine Basbaum agrees, writing “Your body weight is a great tool to build strength and stress your muscles.”
Basbaum also notes that working with a personal trainer is a great way to take into consideration your personal needs, physician recommendations, and what may be the best form of strength training to engage in. Here are a few ideas to chat with your medical team about to see what route may be best for you:
Bodyweight Resistance Training: Exercises like push-ups, glute-bridges, wall-sits, jump squats and even burpees (depending on your abilities) are great for at-home workouts without the need for special equipment.
Resistance Band Training: Low-cost and easy to store, adding bands into your routine is an effective way to add resistance into your routine.
Functional Training: You can findYouTube hosts a variety of video channels online (for free) that feature pilates, yoga, and stretching exercises. These all support flexibility, mobility, and core strength, all three of which are essential for long-term health and injury prevention.
Additional Tips for Strength Training and GLP-1
I may be a dietitian and personal trainer, but I’m also human—a mom, full-time business owner, and wife. I share this because I truly get it: you can’t do everything at once. That’s why focusing on small, realistic goals can make all the difference. By taking a gradual approach, you can fit in strength training, prioritize protein, and still protect your sanity without feeling like your health routine has become a full-time job.
Keep these tips in mind to help set you (and your mind) up for success:
Start slow. Begin with lighter weights and lower intensity, gradually increasing as you feel stronger, especially if experiencing fatigue or dizziness
Stay consistent. Prioritize meeting the 2 times a week recommendation of resistance training. Consistent, moderate training is more effective than infrequent, high-intensity workouts for maintaining muscle.
Stay hydrated. Dehydration can occur while taking GLP-1s, increasing risks of other symptoms (14). Hydrate smart with these tips.
Log enough zzz’s. Sleep health plays a crucial role in optimum physical health (15). Prioritize sleep over scrolling at night.
Take rest days. These are important for injury prevention and preventing burnout (16).
Track and log your meals with strength training. MyFitnessPal is here to help navigate your intake, even when your appetite is changing.
GLP-1 medications can be powerful tools for weight loss, but the number on the scale doesn’t tell the whole story, meaning you may be losing lean muscle mass along the way. Protecting your lean muscle is essential for maintaining metabolism, strength, mobility, and long-term health.
The good news is you have control over how you lose weight. By pairing resistance training with adequate protein intake, you can help preserve muscle, support bone health, and keep your metabolism working in your favor, all while continuing to lose fat.
You don’t have to do everything perfectly or all at once. Small, consistent steps, like adding two strength sessions per week, prioritizing protein when you eat, and listening to your body, can make a meaningful difference over time. Think of this journey not just as losing weight, but as building a stronger, healthier body for the long run. And with the right strategies in place, you can make your GLP-1 experience work for you.
Any and all weight loss may seem like a good thing for those taking a GLP-1 medication. Believe me, I understand the joys my clients have seen when seeing the small wins that come with the medication. But, before you celebrate the scale wins, it’s important to understand that the number going down may be at a loss of lean muscle mass too (1).
The problem with this is that you need to protect and preserve lean muscle mass to benefit metabolism, strength and long term success on your journey. That’s why it’s essential to focus on the right nutrients, like protein, and fitness, like strength training, to protect your lean muscle mass when taking these weight loss medications (1).
Don’t worry, we’ve got you covered. Keep reading to learn how resistance training helps preserve muscle on GLP-1s and how to start incorporating it today.
What Happens to Muscle Mass on GLP-1?
When you eat fewer calories than your body needs, weight loss is expected. Afterall, this is often the goal with a GLP-1 medication. But healthcare professionals are raising concerns about what kind of weight you’re losing on weight loss medications. Here’s why:
Muscle breakdown can outpace muscle building (2): If your diet isn’t supplying enough calories, especially protein, your body may break down muscle faster than it can repair it (2).
Rapid weight loss can mean muscle loss (3): Losing lean muscle along with fat isn’t ideal. Over time, this can lead to sarcopenia, or the loss of skeletal muscle, which increases the risk of falls and fractures, reduced mobility, and lower overall quality of life (4).
The good news? You can protect your muscle while taking GLP-1 medications. Two key strategies include resistance training and amping up your protein (1). Let’s dive into how to put these into practice and keep your muscles strong for the long haul.
How Resistance Training Supports GLP-1 Weight Loss
There’s a reason national recommendations encourage at least two days of strength training per week (5). Pairing resistance exercises with cardio isn’t just great for your mood, it also helps lower your risk for chronic diseases and supports long-term metabolic health, strength, and bone health (6,7). For anyone taking a GLP-1 medication, adding resistance training to your weight loss plan can help you keep losing fat while protecting your lean muscle (8).
Why does muscle matter so much? Lean muscle is more than just strong, it’s metabolically active. People with more muscle burn more calories at rest than those with more fat (9). That means simply having more muscle boosts your baseline calorie burn, which over time helps keep your metabolism and overall health in better shape.
Plus, resistance training also supports bone health, which is especially important because research is still inconclusive about the long-term effects of GLP-1 medications on bone density (10). What we do know is that losing lean muscle mass while taking a GLP-1 medication is linked to increased frailty and sarcopenia, particularly in older women on GLP-1s (4). Incorporating strength training into your routine is a proactive way to protect your muscle, support your bones, and set yourself up for long-term health.
But, resistance training is only part of this equation. You need the powerful “protein” to do its job too.
Pair Exercise With High-Protein Meals to Prevent Muscle Loss
There’s a reason in nearly every piece you find written about strength training protein is also listed in it as well. Protein provides amino acids, aka, the building blocks for maintaining, repairing, and building lean muscle (11). Protein comes in handy on GLP-1s for two reasons.
When you’re adding strength training into your routine, protein helps optimize your strength sessions by repairing muscle tears, helping you maintain (perhaps even gain) lean muscle (11).
Protein also helps maintain muscle stores. Recent evidence highlights during weight loss, dietary protein stimulates muscle protein synthesis and helps preserve skeletal muscle, reducing lean mass loss (12).
With this said, I get it … appetite suppression is real when taking a GLP-1 medication. This means you have to become savvy about prioritizing protein when you eat. While the amount of protein you need will vary depending on your age, gender, physical activity status and health conditions, new research with patients on GLP-1s is suggesting upwards of 80 to 120 grams of protein per day, or roughly 16 to 24% of calories on a 2000 calorie diet, should come from protein (13).
Don’t get lost in the numbers. Working with a dietitian can be a great way to decipher your personal protein goals and work with you in achieving them in a way that fits your lifestyle.
The key is to log at least 2-days of resistance training per week for all individuals, focusing on activating various muscle groups. Incorporating exercises and movements you can do routinely, meaning even from the comfort of your own home, is totally fine too.
With this in mind, adding strength training into your routine may mean using your own body weight as the most cost-effective and efficient alternative. And that’s a-okay. MyFitnessPal dietitian Katherine Basbaum agrees, writing “Your body weight is a great tool to build strength and stress your muscles.”
Basbaum also notes that working with a personal trainer is a great way to take into consideration your personal needs, physician recommendations, and what may be the best form of strength training to engage in. Here are a few ideas to chat with your medical team about to see what route may be best for you:
Bodyweight Resistance Training: Exercises like push-ups, glute-bridges, wall-sits, jump squats and even burpees (depending on your abilities) are great for at-home workouts without the need for special equipment.
Resistance Band Training: Low-cost and easy to store, adding bands into your routine is an effective way to add resistance into your routine.
Functional Training: You can findYouTube hosts a variety of video channels online (for free) that feature pilates, yoga, and stretching exercises. These all support flexibility, mobility, and core strength, all three of which are essential for long-term health and injury prevention.
Additional Tips for Strength Training and GLP-1
I may be a dietitian and personal trainer, but I’m also human—a mom, full-time business owner, and wife. I share this because I truly get it: you can’t do everything at once. That’s why focusing on small, realistic goals can make all the difference. By taking a gradual approach, you can fit in strength training, prioritize protein, and still protect your sanity without feeling like your health routine has become a full-time job.
Keep these tips in mind to help set you (and your mind) up for success:
Start slow. Begin with lighter weights and lower intensity, gradually increasing as you feel stronger, especially if experiencing fatigue or dizziness
Stay consistent. Prioritize meeting the 2 times a week recommendation of resistance training. Consistent, moderate training is more effective than infrequent, high-intensity workouts for maintaining muscle.
Stay hydrated. Dehydration can occur while taking GLP-1s, increasing risks of other symptoms (14). Hydrate smart with these tips.
Log enough zzz’s. Sleep health plays a crucial role in optimum physical health (15). Prioritize sleep over scrolling at night.
Take rest days. These are important for injury prevention and preventing burnout (16).
Track and log your meals with strength training. MyFitnessPal is here to help navigate your intake, even when your appetite is changing.
GLP-1 medications can be powerful tools for weight loss, but the number on the scale doesn’t tell the whole story, meaning you may be losing lean muscle mass along the way. Protecting your lean muscle is essential for maintaining metabolism, strength, mobility, and long-term health.
The good news is you have control over how you lose weight. By pairing resistance training with adequate protein intake, you can help preserve muscle, support bone health, and keep your metabolism working in your favor, all while continuing to lose fat.
You don’t have to do everything perfectly or all at once. Small, consistent steps, like adding two strength sessions per week, prioritizing protein when you eat, and listening to your body, can make a meaningful difference over time. Think of this journey not just as losing weight, but as building a stronger, healthier body for the long run. And with the right strategies in place, you can make your GLP-1 experience work for you.
Any and all weight loss may seem like a good thing for those taking a GLP-1 medication. Believe me, I understand the joys my clients have seen when seeing the small wins that come with the medication. But, before you celebrate the scale wins, it’s important to understand that the number going down may be at a loss of lean muscle mass too (1).
The problem with this is that you need to protect and preserve lean muscle mass to benefit metabolism, strength and long term success on your journey. That’s why it’s essential to focus on the right nutrients, like protein, and fitness, like strength training, to protect your lean muscle mass when taking these weight loss medications (1).
Don’t worry, we’ve got you covered. Keep reading to learn how resistance training helps preserve muscle on GLP-1s and how to start incorporating it today.
What Happens to Muscle Mass on GLP-1?
When you eat fewer calories than your body needs, weight loss is expected. Afterall, this is often the goal with a GLP-1 medication. But healthcare professionals are raising concerns about what kind of weight you’re losing on weight loss medications. Here’s why:
Muscle breakdown can outpace muscle building (2): If your diet isn’t supplying enough calories, especially protein, your body may break down muscle faster than it can repair it (2).
Rapid weight loss can mean muscle loss (3): Losing lean muscle along with fat isn’t ideal. Over time, this can lead to sarcopenia, or the loss of skeletal muscle, which increases the risk of falls and fractures, reduced mobility, and lower overall quality of life (4).
The good news? You can protect your muscle while taking GLP-1 medications. Two key strategies include resistance training and amping up your protein (1). Let’s dive into how to put these into practice and keep your muscles strong for the long haul.
How Resistance Training Supports GLP-1 Weight Loss
There’s a reason national recommendations encourage at least two days of strength training per week (5). Pairing resistance exercises with cardio isn’t just great for your mood, it also helps lower your risk for chronic diseases and supports long-term metabolic health, strength, and bone health (6,7). For anyone taking a GLP-1 medication, adding resistance training to your weight loss plan can help you keep losing fat while protecting your lean muscle (8).
Why does muscle matter so much? Lean muscle is more than just strong, it’s metabolically active. People with more muscle burn more calories at rest than those with more fat (9). That means simply having more muscle boosts your baseline calorie burn, which over time helps keep your metabolism and overall health in better shape.
Plus, resistance training also supports bone health, which is especially important because research is still inconclusive about the long-term effects of GLP-1 medications on bone density (10). What we do know is that losing lean muscle mass while taking a GLP-1 medication is linked to increased frailty and sarcopenia, particularly in older women on GLP-1s (4). Incorporating strength training into your routine is a proactive way to protect your muscle, support your bones, and set yourself up for long-term health.
But, resistance training is only part of this equation. You need the powerful “protein” to do its job too.
Pair Exercise With High-Protein Meals to Prevent Muscle Loss
There’s a reason in nearly every piece you find written about strength training protein is also listed in it as well. Protein provides amino acids, aka, the building blocks for maintaining, repairing, and building lean muscle (11). Protein comes in handy on GLP-1s for two reasons.
When you’re adding strength training into your routine, protein helps optimize your strength sessions by repairing muscle tears, helping you maintain (perhaps even gain) lean muscle (11).
Protein also helps maintain muscle stores. Recent evidence highlights during weight loss, dietary protein stimulates muscle protein synthesis and helps preserve skeletal muscle, reducing lean mass loss (12).
With this said, I get it … appetite suppression is real when taking a GLP-1 medication. This means you have to become savvy about prioritizing protein when you eat. While the amount of protein you need will vary depending on your age, gender, physical activity status and health conditions, new research with patients on GLP-1s is suggesting upwards of 80 to 120 grams of protein per day, or roughly 16 to 24% of calories on a 2000 calorie diet, should come from protein (13).
Don’t get lost in the numbers. Working with a dietitian can be a great way to decipher your personal protein goals and work with you in achieving them in a way that fits your lifestyle.
The key is to log at least 2-days of resistance training per week for all individuals, focusing on activating various muscle groups. Incorporating exercises and movements you can do routinely, meaning even from the comfort of your own home, is totally fine too.
With this in mind, adding strength training into your routine may mean using your own body weight as the most cost-effective and efficient alternative. And that’s a-okay. MyFitnessPal dietitian Katherine Basbaum agrees, writing “Your body weight is a great tool to build strength and stress your muscles.”
Basbaum also notes that working with a personal trainer is a great way to take into consideration your personal needs, physician recommendations, and what may be the best form of strength training to engage in. Here are a few ideas to chat with your medical team about to see what route may be best for you:
Bodyweight Resistance Training: Exercises like push-ups, glute-bridges, wall-sits, jump squats and even burpees (depending on your abilities) are great for at-home workouts without the need for special equipment.
Resistance Band Training: Low-cost and easy to store, adding bands into your routine is an effective way to add resistance into your routine.
Functional Training: You can findYouTube hosts a variety of video channels online (for free) that feature pilates, yoga, and stretching exercises. These all support flexibility, mobility, and core strength, all three of which are essential for long-term health and injury prevention.
Additional Tips for Strength Training and GLP-1
I may be a dietitian and personal trainer, but I’m also human—a mom, full-time business owner, and wife. I share this because I truly get it: you can’t do everything at once. That’s why focusing on small, realistic goals can make all the difference. By taking a gradual approach, you can fit in strength training, prioritize protein, and still protect your sanity without feeling like your health routine has become a full-time job.
Keep these tips in mind to help set you (and your mind) up for success:
Start slow. Begin with lighter weights and lower intensity, gradually increasing as you feel stronger, especially if experiencing fatigue or dizziness
Stay consistent. Prioritize meeting the 2 times a week recommendation of resistance training. Consistent, moderate training is more effective than infrequent, high-intensity workouts for maintaining muscle.
Stay hydrated. Dehydration can occur while taking GLP-1s, increasing risks of other symptoms (14). Hydrate smart with these tips.
Log enough zzz’s. Sleep health plays a crucial role in optimum physical health (15). Prioritize sleep over scrolling at night.
Take rest days. These are important for injury prevention and preventing burnout (16).
Track and log your meals with strength training. MyFitnessPal is here to help navigate your intake, even when your appetite is changing.
GLP-1 medications can be powerful tools for weight loss, but the number on the scale doesn’t tell the whole story, meaning you may be losing lean muscle mass along the way. Protecting your lean muscle is essential for maintaining metabolism, strength, mobility, and long-term health.
The good news is you have control over how you lose weight. By pairing resistance training with adequate protein intake, you can help preserve muscle, support bone health, and keep your metabolism working in your favor, all while continuing to lose fat.
You don’t have to do everything perfectly or all at once. Small, consistent steps, like adding two strength sessions per week, prioritizing protein when you eat, and listening to your body, can make a meaningful difference over time. Think of this journey not just as losing weight, but as building a stronger, healthier body for the long run. And with the right strategies in place, you can make your GLP-1 experience work for you.
Any and all weight loss may seem like a good thing for those taking a GLP-1 medication. Believe me, I understand the joys my clients have seen when seeing the small wins that come with the medication. But, before you celebrate the scale wins, it’s important to understand that the number going down may be at a loss of lean muscle mass too (1).
The problem with this is that you need to protect and preserve lean muscle mass to benefit metabolism, strength and long term success on your journey. That’s why it’s essential to focus on the right nutrients, like protein, and fitness, like strength training, to protect your lean muscle mass when taking these weight loss medications (1).
Don’t worry, we’ve got you covered. Keep reading to learn how resistance training helps preserve muscle on GLP-1s and how to start incorporating it today.
What Happens to Muscle Mass on GLP-1?
When you eat fewer calories than your body needs, weight loss is expected. Afterall, this is often the goal with a GLP-1 medication. But healthcare professionals are raising concerns about what kind of weight you’re losing on weight loss medications. Here’s why:
Muscle breakdown can outpace muscle building (2): If your diet isn’t supplying enough calories, especially protein, your body may break down muscle faster than it can repair it (2).
Rapid weight loss can mean muscle loss (3): Losing lean muscle along with fat isn’t ideal. Over time, this can lead to sarcopenia, or the loss of skeletal muscle, which increases the risk of falls and fractures, reduced mobility, and lower overall quality of life (4).
The good news? You can protect your muscle while taking GLP-1 medications. Two key strategies include resistance training and amping up your protein (1). Let’s dive into how to put these into practice and keep your muscles strong for the long haul.
How Resistance Training Supports GLP-1 Weight Loss
There’s a reason national recommendations encourage at least two days of strength training per week (5). Pairing resistance exercises with cardio isn’t just great for your mood, it also helps lower your risk for chronic diseases and supports long-term metabolic health, strength, and bone health (6,7). For anyone taking a GLP-1 medication, adding resistance training to your weight loss plan can help you keep losing fat while protecting your lean muscle (8).
Why does muscle matter so much? Lean muscle is more than just strong, it’s metabolically active. People with more muscle burn more calories at rest than those with more fat (9). That means simply having more muscle boosts your baseline calorie burn, which over time helps keep your metabolism and overall health in better shape.
Plus, resistance training also supports bone health, which is especially important because research is still inconclusive about the long-term effects of GLP-1 medications on bone density (10). What we do know is that losing lean muscle mass while taking a GLP-1 medication is linked to increased frailty and sarcopenia, particularly in older women on GLP-1s (4). Incorporating strength training into your routine is a proactive way to protect your muscle, support your bones, and set yourself up for long-term health.
But, resistance training is only part of this equation. You need the powerful “protein” to do its job too.
Pair Exercise With High-Protein Meals to Prevent Muscle Loss
There’s a reason in nearly every piece you find written about strength training protein is also listed in it as well. Protein provides amino acids, aka, the building blocks for maintaining, repairing, and building lean muscle (11). Protein comes in handy on GLP-1s for two reasons.
When you’re adding strength training into your routine, protein helps optimize your strength sessions by repairing muscle tears, helping you maintain (perhaps even gain) lean muscle (11).
Protein also helps maintain muscle stores. Recent evidence highlights during weight loss, dietary protein stimulates muscle protein synthesis and helps preserve skeletal muscle, reducing lean mass loss (12).
With this said, I get it … appetite suppression is real when taking a GLP-1 medication. This means you have to become savvy about prioritizing protein when you eat. While the amount of protein you need will vary depending on your age, gender, physical activity status and health conditions, new research with patients on GLP-1s is suggesting upwards of 80 to 120 grams of protein per day, or roughly 16 to 24% of calories on a 2000 calorie diet, should come from protein (13).
Don’t get lost in the numbers. Working with a dietitian can be a great way to decipher your personal protein goals and work with you in achieving them in a way that fits your lifestyle.
The key is to log at least 2-days of resistance training per week for all individuals, focusing on activating various muscle groups. Incorporating exercises and movements you can do routinely, meaning even from the comfort of your own home, is totally fine too.
With this in mind, adding strength training into your routine may mean using your own body weight as the most cost-effective and efficient alternative. And that’s a-okay. MyFitnessPal dietitian Katherine Basbaum agrees, writing “Your body weight is a great tool to build strength and stress your muscles.”
Basbaum also notes that working with a personal trainer is a great way to take into consideration your personal needs, physician recommendations, and what may be the best form of strength training to engage in. Here are a few ideas to chat with your medical team about to see what route may be best for you:
Bodyweight Resistance Training: Exercises like push-ups, glute-bridges, wall-sits, jump squats and even burpees (depending on your abilities) are great for at-home workouts without the need for special equipment.
Resistance Band Training: Low-cost and easy to store, adding bands into your routine is an effective way to add resistance into your routine.
Functional Training: You can findYouTube hosts a variety of video channels online (for free) that feature pilates, yoga, and stretching exercises. These all support flexibility, mobility, and core strength, all three of which are essential for long-term health and injury prevention.
Additional Tips for Strength Training and GLP-1
I may be a dietitian and personal trainer, but I’m also human—a mom, full-time business owner, and wife. I share this because I truly get it: you can’t do everything at once. That’s why focusing on small, realistic goals can make all the difference. By taking a gradual approach, you can fit in strength training, prioritize protein, and still protect your sanity without feeling like your health routine has become a full-time job.
Keep these tips in mind to help set you (and your mind) up for success:
Start slow. Begin with lighter weights and lower intensity, gradually increasing as you feel stronger, especially if experiencing fatigue or dizziness
Stay consistent. Prioritize meeting the 2 times a week recommendation of resistance training. Consistent, moderate training is more effective than infrequent, high-intensity workouts for maintaining muscle.
Stay hydrated. Dehydration can occur while taking GLP-1s, increasing risks of other symptoms (14). Hydrate smart with these tips.
Log enough zzz’s. Sleep health plays a crucial role in optimum physical health (15). Prioritize sleep over scrolling at night.
Take rest days. These are important for injury prevention and preventing burnout (16).
Track and log your meals with strength training. MyFitnessPal is here to help navigate your intake, even when your appetite is changing.
GLP-1 medications can be powerful tools for weight loss, but the number on the scale doesn’t tell the whole story, meaning you may be losing lean muscle mass along the way. Protecting your lean muscle is essential for maintaining metabolism, strength, mobility, and long-term health.
The good news is you have control over how you lose weight. By pairing resistance training with adequate protein intake, you can help preserve muscle, support bone health, and keep your metabolism working in your favor, all while continuing to lose fat.
You don’t have to do everything perfectly or all at once. Small, consistent steps, like adding two strength sessions per week, prioritizing protein when you eat, and listening to your body, can make a meaningful difference over time. Think of this journey not just as losing weight, but as building a stronger, healthier body for the long run. And with the right strategies in place, you can make your GLP-1 experience work for you.
Any and all weight loss may seem like a good thing for those taking a GLP-1 medication. Believe me, I understand the joys my clients have seen when seeing the small wins that come with the medication. But, before you celebrate the scale wins, it’s important to understand that the number going down may be at a loss of lean muscle mass too (1).
The problem with this is that you need to protect and preserve lean muscle mass to benefit metabolism, strength and long term success on your journey. That’s why it’s essential to focus on the right nutrients, like protein, and fitness, like strength training, to protect your lean muscle mass when taking these weight loss medications (1).
Don’t worry, we’ve got you covered. Keep reading to learn how resistance training helps preserve muscle on GLP-1s and how to start incorporating it today.
What Happens to Muscle Mass on GLP-1?
When you eat fewer calories than your body needs, weight loss is expected. Afterall, this is often the goal with a GLP-1 medication. But healthcare professionals are raising concerns about what kind of weight you’re losing on weight loss medications. Here’s why:
Muscle breakdown can outpace muscle building (2): If your diet isn’t supplying enough calories, especially protein, your body may break down muscle faster than it can repair it (2).
Rapid weight loss can mean muscle loss (3): Losing lean muscle along with fat isn’t ideal. Over time, this can lead to sarcopenia, or the loss of skeletal muscle, which increases the risk of falls and fractures, reduced mobility, and lower overall quality of life (4).
The good news? You can protect your muscle while taking GLP-1 medications. Two key strategies include resistance training and amping up your protein (1). Let’s dive into how to put these into practice and keep your muscles strong for the long haul.
How Resistance Training Supports GLP-1 Weight Loss
There’s a reason national recommendations encourage at least two days of strength training per week (5). Pairing resistance exercises with cardio isn’t just great for your mood, it also helps lower your risk for chronic diseases and supports long-term metabolic health, strength, and bone health (6,7). For anyone taking a GLP-1 medication, adding resistance training to your weight loss plan can help you keep losing fat while protecting your lean muscle (8).
Why does muscle matter so much? Lean muscle is more than just strong, it’s metabolically active. People with more muscle burn more calories at rest than those with more fat (9). That means simply having more muscle boosts your baseline calorie burn, which over time helps keep your metabolism and overall health in better shape.
Plus, resistance training also supports bone health, which is especially important because research is still inconclusive about the long-term effects of GLP-1 medications on bone density (10). What we do know is that losing lean muscle mass while taking a GLP-1 medication is linked to increased frailty and sarcopenia, particularly in older women on GLP-1s (4). Incorporating strength training into your routine is a proactive way to protect your muscle, support your bones, and set yourself up for long-term health.
But, resistance training is only part of this equation. You need the powerful “protein” to do its job too.
Pair Exercise With High-Protein Meals to Prevent Muscle Loss
There’s a reason in nearly every piece you find written about strength training protein is also listed in it as well. Protein provides amino acids, aka, the building blocks for maintaining, repairing, and building lean muscle (11). Protein comes in handy on GLP-1s for two reasons.
When you’re adding strength training into your routine, protein helps optimize your strength sessions by repairing muscle tears, helping you maintain (perhaps even gain) lean muscle (11).
Protein also helps maintain muscle stores. Recent evidence highlights during weight loss, dietary protein stimulates muscle protein synthesis and helps preserve skeletal muscle, reducing lean mass loss (12).
With this said, I get it … appetite suppression is real when taking a GLP-1 medication. This means you have to become savvy about prioritizing protein when you eat. While the amount of protein you need will vary depending on your age, gender, physical activity status and health conditions, new research with patients on GLP-1s is suggesting upwards of 80 to 120 grams of protein per day, or roughly 16 to 24% of calories on a 2000 calorie diet, should come from protein (13).
Don’t get lost in the numbers. Working with a dietitian can be a great way to decipher your personal protein goals and work with you in achieving them in a way that fits your lifestyle.
The key is to log at least 2-days of resistance training per week for all individuals, focusing on activating various muscle groups. Incorporating exercises and movements you can do routinely, meaning even from the comfort of your own home, is totally fine too.
With this in mind, adding strength training into your routine may mean using your own body weight as the most cost-effective and efficient alternative. And that’s a-okay. MyFitnessPal dietitian Katherine Basbaum agrees, writing “Your body weight is a great tool to build strength and stress your muscles.”
Basbaum also notes that working with a personal trainer is a great way to take into consideration your personal needs, physician recommendations, and what may be the best form of strength training to engage in. Here are a few ideas to chat with your medical team about to see what route may be best for you:
Bodyweight Resistance Training: Exercises like push-ups, glute-bridges, wall-sits, jump squats and even burpees (depending on your abilities) are great for at-home workouts without the need for special equipment.
Resistance Band Training: Low-cost and easy to store, adding bands into your routine is an effective way to add resistance into your routine.
Functional Training: You can findYouTube hosts a variety of video channels online (for free) that feature pilates, yoga, and stretching exercises. These all support flexibility, mobility, and core strength, all three of which are essential for long-term health and injury prevention.
Additional Tips for Strength Training and GLP-1
I may be a dietitian and personal trainer, but I’m also human—a mom, full-time business owner, and wife. I share this because I truly get it: you can’t do everything at once. That’s why focusing on small, realistic goals can make all the difference. By taking a gradual approach, you can fit in strength training, prioritize protein, and still protect your sanity without feeling like your health routine has become a full-time job.
Keep these tips in mind to help set you (and your mind) up for success:
Start slow. Begin with lighter weights and lower intensity, gradually increasing as you feel stronger, especially if experiencing fatigue or dizziness
Stay consistent. Prioritize meeting the 2 times a week recommendation of resistance training. Consistent, moderate training is more effective than infrequent, high-intensity workouts for maintaining muscle.
Stay hydrated. Dehydration can occur while taking GLP-1s, increasing risks of other symptoms (14). Hydrate smart with these tips.
Log enough zzz’s. Sleep health plays a crucial role in optimum physical health (15). Prioritize sleep over scrolling at night.
Take rest days. These are important for injury prevention and preventing burnout (16).
Track and log your meals with strength training. MyFitnessPal is here to help navigate your intake, even when your appetite is changing.
GLP-1 medications can be powerful tools for weight loss, but the number on the scale doesn’t tell the whole story, meaning you may be losing lean muscle mass along the way. Protecting your lean muscle is essential for maintaining metabolism, strength, mobility, and long-term health.
The good news is you have control over how you lose weight. By pairing resistance training with adequate protein intake, you can help preserve muscle, support bone health, and keep your metabolism working in your favor, all while continuing to lose fat.
You don’t have to do everything perfectly or all at once. Small, consistent steps, like adding two strength sessions per week, prioritizing protein when you eat, and listening to your body, can make a meaningful difference over time. Think of this journey not just as losing weight, but as building a stronger, healthier body for the long run. And with the right strategies in place, you can make your GLP-1 experience work for you.
Any and all weight loss may seem like a good thing for those taking a GLP-1 medication. Believe me, I understand the joys my clients have seen when seeing the small wins that come with the medication. But, before you celebrate the scale wins, it’s important to understand that the number going down may be at a loss of lean muscle mass too (1).
The problem with this is that you need to protect and preserve lean muscle mass to benefit metabolism, strength and long term success on your journey. That’s why it’s essential to focus on the right nutrients, like protein, and fitness, like strength training, to protect your lean muscle mass when taking these weight loss medications (1).
Don’t worry, we’ve got you covered. Keep reading to learn how resistance training helps preserve muscle on GLP-1s and how to start incorporating it today.
What Happens to Muscle Mass on GLP-1?
When you eat fewer calories than your body needs, weight loss is expected. Afterall, this is often the goal with a GLP-1 medication. But healthcare professionals are raising concerns about what kind of weight you’re losing on weight loss medications. Here’s why:
Muscle breakdown can outpace muscle building (2): If your diet isn’t supplying enough calories, especially protein, your body may break down muscle faster than it can repair it (2).
Rapid weight loss can mean muscle loss (3): Losing lean muscle along with fat isn’t ideal. Over time, this can lead to sarcopenia, or the loss of skeletal muscle, which increases the risk of falls and fractures, reduced mobility, and lower overall quality of life (4).
The good news? You can protect your muscle while taking GLP-1 medications. Two key strategies include resistance training and amping up your protein (1). Let’s dive into how to put these into practice and keep your muscles strong for the long haul.
How Resistance Training Supports GLP-1 Weight Loss
There’s a reason national recommendations encourage at least two days of strength training per week (5). Pairing resistance exercises with cardio isn’t just great for your mood, it also helps lower your risk for chronic diseases and supports long-term metabolic health, strength, and bone health (6,7). For anyone taking a GLP-1 medication, adding resistance training to your weight loss plan can help you keep losing fat while protecting your lean muscle (8).
Why does muscle matter so much? Lean muscle is more than just strong, it’s metabolically active. People with more muscle burn more calories at rest than those with more fat (9). That means simply having more muscle boosts your baseline calorie burn, which over time helps keep your metabolism and overall health in better shape.
Plus, resistance training also supports bone health, which is especially important because research is still inconclusive about the long-term effects of GLP-1 medications on bone density (10). What we do know is that losing lean muscle mass while taking a GLP-1 medication is linked to increased frailty and sarcopenia, particularly in older women on GLP-1s (4). Incorporating strength training into your routine is a proactive way to protect your muscle, support your bones, and set yourself up for long-term health.
But, resistance training is only part of this equation. You need the powerful “protein” to do its job too.
Pair Exercise With High-Protein Meals to Prevent Muscle Loss
There’s a reason in nearly every piece you find written about strength training protein is also listed in it as well. Protein provides amino acids, aka, the building blocks for maintaining, repairing, and building lean muscle (11). Protein comes in handy on GLP-1s for two reasons.
When you’re adding strength training into your routine, protein helps optimize your strength sessions by repairing muscle tears, helping you maintain (perhaps even gain) lean muscle (11).
Protein also helps maintain muscle stores. Recent evidence highlights during weight loss, dietary protein stimulates muscle protein synthesis and helps preserve skeletal muscle, reducing lean mass loss (12).
With this said, I get it … appetite suppression is real when taking a GLP-1 medication. This means you have to become savvy about prioritizing protein when you eat. While the amount of protein you need will vary depending on your age, gender, physical activity status and health conditions, new research with patients on GLP-1s is suggesting upwards of 80 to 120 grams of protein per day, or roughly 16 to 24% of calories on a 2000 calorie diet, should come from protein (13).
Don’t get lost in the numbers. Working with a dietitian can be a great way to decipher your personal protein goals and work with you in achieving them in a way that fits your lifestyle.
The key is to log at least 2-days of resistance training per week for all individuals, focusing on activating various muscle groups. Incorporating exercises and movements you can do routinely, meaning even from the comfort of your own home, is totally fine too.
With this in mind, adding strength training into your routine may mean using your own body weight as the most cost-effective and efficient alternative. And that’s a-okay. MyFitnessPal dietitian Katherine Basbaum agrees, writing “Your body weight is a great tool to build strength and stress your muscles.”
Basbaum also notes that working with a personal trainer is a great way to take into consideration your personal needs, physician recommendations, and what may be the best form of strength training to engage in. Here are a few ideas to chat with your medical team about to see what route may be best for you:
Bodyweight Resistance Training: Exercises like push-ups, glute-bridges, wall-sits, jump squats and even burpees (depending on your abilities) are great for at-home workouts without the need for special equipment.
Resistance Band Training: Low-cost and easy to store, adding bands into your routine is an effective way to add resistance into your routine.
Functional Training: You can findYouTube hosts a variety of video channels online (for free) that feature pilates, yoga, and stretching exercises. These all support flexibility, mobility, and core strength, all three of which are essential for long-term health and injury prevention.
Additional Tips for Strength Training and GLP-1
I may be a dietitian and personal trainer, but I’m also human—a mom, full-time business owner, and wife. I share this because I truly get it: you can’t do everything at once. That’s why focusing on small, realistic goals can make all the difference. By taking a gradual approach, you can fit in strength training, prioritize protein, and still protect your sanity without feeling like your health routine has become a full-time job.
Keep these tips in mind to help set you (and your mind) up for success:
Start slow. Begin with lighter weights and lower intensity, gradually increasing as you feel stronger, especially if experiencing fatigue or dizziness
Stay consistent. Prioritize meeting the 2 times a week recommendation of resistance training. Consistent, moderate training is more effective than infrequent, high-intensity workouts for maintaining muscle.
Stay hydrated. Dehydration can occur while taking GLP-1s, increasing risks of other symptoms (14). Hydrate smart with these tips.
Log enough zzz’s. Sleep health plays a crucial role in optimum physical health (15). Prioritize sleep over scrolling at night.
Take rest days. These are important for injury prevention and preventing burnout (16).
Track and log your meals with strength training. MyFitnessPal is here to help navigate your intake, even when your appetite is changing.
GLP-1 medications can be powerful tools for weight loss, but the number on the scale doesn’t tell the whole story, meaning you may be losing lean muscle mass along the way. Protecting your lean muscle is essential for maintaining metabolism, strength, mobility, and long-term health.
The good news is you have control over how you lose weight. By pairing resistance training with adequate protein intake, you can help preserve muscle, support bone health, and keep your metabolism working in your favor, all while continuing to lose fat.
You don’t have to do everything perfectly or all at once. Small, consistent steps, like adding two strength sessions per week, prioritizing protein when you eat, and listening to your body, can make a meaningful difference over time. Think of this journey not just as losing weight, but as building a stronger, healthier body for the long run. And with the right strategies in place, you can make your GLP-1 experience work for you.
Any and all weight loss may seem like a good thing for those taking a GLP-1 medication. Believe me, I understand the joys my clients have seen when seeing the small wins that come with the medication. But, before you celebrate the scale wins, it’s important to understand that the number going down may be at a loss of lean muscle mass too (1).
The problem with this is that you need to protect and preserve lean muscle mass to benefit metabolism, strength and long term success on your journey. That’s why it’s essential to focus on the right nutrients, like protein, and fitness, like strength training, to protect your lean muscle mass when taking these weight loss medications (1).
Don’t worry, we’ve got you covered. Keep reading to learn how resistance training helps preserve muscle on GLP-1s and how to start incorporating it today.
What Happens to Muscle Mass on GLP-1?
When you eat fewer calories than your body needs, weight loss is expected. Afterall, this is often the goal with a GLP-1 medication. But healthcare professionals are raising concerns about what kind of weight you’re losing on weight loss medications. Here’s why:
Muscle breakdown can outpace muscle building (2): If your diet isn’t supplying enough calories, especially protein, your body may break down muscle faster than it can repair it (2).
Rapid weight loss can mean muscle loss (3): Losing lean muscle along with fat isn’t ideal. Over time, this can lead to sarcopenia, or the loss of skeletal muscle, which increases the risk of falls and fractures, reduced mobility, and lower overall quality of life (4).
The good news? You can protect your muscle while taking GLP-1 medications. Two key strategies include resistance training and amping up your protein (1). Let’s dive into how to put these into practice and keep your muscles strong for the long haul.
How Resistance Training Supports GLP-1 Weight Loss
There’s a reason national recommendations encourage at least two days of strength training per week (5). Pairing resistance exercises with cardio isn’t just great for your mood, it also helps lower your risk for chronic diseases and supports long-term metabolic health, strength, and bone health (6,7). For anyone taking a GLP-1 medication, adding resistance training to your weight loss plan can help you keep losing fat while protecting your lean muscle (8).
Why does muscle matter so much? Lean muscle is more than just strong, it’s metabolically active. People with more muscle burn more calories at rest than those with more fat (9). That means simply having more muscle boosts your baseline calorie burn, which over time helps keep your metabolism and overall health in better shape.
Plus, resistance training also supports bone health, which is especially important because research is still inconclusive about the long-term effects of GLP-1 medications on bone density (10). What we do know is that losing lean muscle mass while taking a GLP-1 medication is linked to increased frailty and sarcopenia, particularly in older women on GLP-1s (4). Incorporating strength training into your routine is a proactive way to protect your muscle, support your bones, and set yourself up for long-term health.
But, resistance training is only part of this equation. You need the powerful “protein” to do its job too.
Pair Exercise With High-Protein Meals to Prevent Muscle Loss
There’s a reason in nearly every piece you find written about strength training protein is also listed in it as well. Protein provides amino acids, aka, the building blocks for maintaining, repairing, and building lean muscle (11). Protein comes in handy on GLP-1s for two reasons.
When you’re adding strength training into your routine, protein helps optimize your strength sessions by repairing muscle tears, helping you maintain (perhaps even gain) lean muscle (11).
Protein also helps maintain muscle stores. Recent evidence highlights during weight loss, dietary protein stimulates muscle protein synthesis and helps preserve skeletal muscle, reducing lean mass loss (12).
With this said, I get it … appetite suppression is real when taking a GLP-1 medication. This means you have to become savvy about prioritizing protein when you eat. While the amount of protein you need will vary depending on your age, gender, physical activity status and health conditions, new research with patients on GLP-1s is suggesting upwards of 80 to 120 grams of protein per day, or roughly 16 to 24% of calories on a 2000 calorie diet, should come from protein (13).
Don’t get lost in the numbers. Working with a dietitian can be a great way to decipher your personal protein goals and work with you in achieving them in a way that fits your lifestyle.
The key is to log at least 2-days of resistance training per week for all individuals, focusing on activating various muscle groups. Incorporating exercises and movements you can do routinely, meaning even from the comfort of your own home, is totally fine too.
With this in mind, adding strength training into your routine may mean using your own body weight as the most cost-effective and efficient alternative. And that’s a-okay. MyFitnessPal dietitian Katherine Basbaum agrees, writing “Your body weight is a great tool to build strength and stress your muscles.”
Basbaum also notes that working with a personal trainer is a great way to take into consideration your personal needs, physician recommendations, and what may be the best form of strength training to engage in. Here are a few ideas to chat with your medical team about to see what route may be best for you:
Bodyweight Resistance Training: Exercises like push-ups, glute-bridges, wall-sits, jump squats and even burpees (depending on your abilities) are great for at-home workouts without the need for special equipment.
Resistance Band Training: Low-cost and easy to store, adding bands into your routine is an effective way to add resistance into your routine.
Functional Training: You can findYouTube hosts a variety of video channels online (for free) that feature pilates, yoga, and stretching exercises. These all support flexibility, mobility, and core strength, all three of which are essential for long-term health and injury prevention.
Additional Tips for Strength Training and GLP-1
I may be a dietitian and personal trainer, but I’m also human—a mom, full-time business owner, and wife. I share this because I truly get it: you can’t do everything at once. That’s why focusing on small, realistic goals can make all the difference. By taking a gradual approach, you can fit in strength training, prioritize protein, and still protect your sanity without feeling like your health routine has become a full-time job.
Keep these tips in mind to help set you (and your mind) up for success:
Start slow. Begin with lighter weights and lower intensity, gradually increasing as you feel stronger, especially if experiencing fatigue or dizziness
Stay consistent. Prioritize meeting the 2 times a week recommendation of resistance training. Consistent, moderate training is more effective than infrequent, high-intensity workouts for maintaining muscle.
Stay hydrated. Dehydration can occur while taking GLP-1s, increasing risks of other symptoms (14). Hydrate smart with these tips.
Log enough zzz’s. Sleep health plays a crucial role in optimum physical health (15). Prioritize sleep over scrolling at night.
Take rest days. These are important for injury prevention and preventing burnout (16).
Track and log your meals with strength training. MyFitnessPal is here to help navigate your intake, even when your appetite is changing.
GLP-1 medications can be powerful tools for weight loss, but the number on the scale doesn’t tell the whole story, meaning you may be losing lean muscle mass along the way. Protecting your lean muscle is essential for maintaining metabolism, strength, mobility, and long-term health.
The good news is you have control over how you lose weight. By pairing resistance training with adequate protein intake, you can help preserve muscle, support bone health, and keep your metabolism working in your favor, all while continuing to lose fat.
You don’t have to do everything perfectly or all at once. Small, consistent steps, like adding two strength sessions per week, prioritizing protein when you eat, and listening to your body, can make a meaningful difference over time. Think of this journey not just as losing weight, but as building a stronger, healthier body for the long run. And with the right strategies in place, you can make your GLP-1 experience work for you.
Any and all weight loss may seem like a good thing for those taking a GLP-1 medication. Believe me, I understand the joys my clients have seen when seeing the small wins that come with the medication. But, before you celebrate the scale wins, it’s important to understand that the number going down may be at a loss of lean muscle mass too (1).
The problem with this is that you need to protect and preserve lean muscle mass to benefit metabolism, strength and long term success on your journey. That’s why it’s essential to focus on the right nutrients, like protein, and fitness, like strength training, to protect your lean muscle mass when taking these weight loss medications (1).
Don’t worry, we’ve got you covered. Keep reading to learn how resistance training helps preserve muscle on GLP-1s and how to start incorporating it today.
What Happens to Muscle Mass on GLP-1?
When you eat fewer calories than your body needs, weight loss is expected. Afterall, this is often the goal with a GLP-1 medication. But healthcare professionals are raising concerns about what kind of weight you’re losing on weight loss medications. Here’s why:
Muscle breakdown can outpace muscle building (2): If your diet isn’t supplying enough calories, especially protein, your body may break down muscle faster than it can repair it (2).
Rapid weight loss can mean muscle loss (3): Losing lean muscle along with fat isn’t ideal. Over time, this can lead to sarcopenia, or the loss of skeletal muscle, which increases the risk of falls and fractures, reduced mobility, and lower overall quality of life (4).
The good news? You can protect your muscle while taking GLP-1 medications. Two key strategies include resistance training and amping up your protein (1). Let’s dive into how to put these into practice and keep your muscles strong for the long haul.
How Resistance Training Supports GLP-1 Weight Loss
There’s a reason national recommendations encourage at least two days of strength training per week (5). Pairing resistance exercises with cardio isn’t just great for your mood, it also helps lower your risk for chronic diseases and supports long-term metabolic health, strength, and bone health (6,7). For anyone taking a GLP-1 medication, adding resistance training to your weight loss plan can help you keep losing fat while protecting your lean muscle (8).
Why does muscle matter so much? Lean muscle is more than just strong, it’s metabolically active. People with more muscle burn more calories at rest than those with more fat (9). That means simply having more muscle boosts your baseline calorie burn, which over time helps keep your metabolism and overall health in better shape.
Plus, resistance training also supports bone health, which is especially important because research is still inconclusive about the long-term effects of GLP-1 medications on bone density (10). What we do know is that losing lean muscle mass while taking a GLP-1 medication is linked to increased frailty and sarcopenia, particularly in older women on GLP-1s (4). Incorporating strength training into your routine is a proactive way to protect your muscle, support your bones, and set yourself up for long-term health.
But, resistance training is only part of this equation. You need the powerful “protein” to do its job too.
Pair Exercise With High-Protein Meals to Prevent Muscle Loss
There’s a reason in nearly every piece you find written about strength training protein is also listed in it as well. Protein provides amino acids, aka, the building blocks for maintaining, repairing, and building lean muscle (11). Protein comes in handy on GLP-1s for two reasons.
When you’re adding strength training into your routine, protein helps optimize your strength sessions by repairing muscle tears, helping you maintain (perhaps even gain) lean muscle (11).
Protein also helps maintain muscle stores. Recent evidence highlights during weight loss, dietary protein stimulates muscle protein synthesis and helps preserve skeletal muscle, reducing lean mass loss (12).
With this said, I get it … appetite suppression is real when taking a GLP-1 medication. This means you have to become savvy about prioritizing protein when you eat. While the amount of protein you need will vary depending on your age, gender, physical activity status and health conditions, new research with patients on GLP-1s is suggesting upwards of 80 to 120 grams of protein per day, or roughly 16 to 24% of calories on a 2000 calorie diet, should come from protein (13).
Don’t get lost in the numbers. Working with a dietitian can be a great way to decipher your personal protein goals and work with you in achieving them in a way that fits your lifestyle.
The key is to log at least 2-days of resistance training per week for all individuals, focusing on activating various muscle groups. Incorporating exercises and movements you can do routinely, meaning even from the comfort of your own home, is totally fine too.
With this in mind, adding strength training into your routine may mean using your own body weight as the most cost-effective and efficient alternative. And that’s a-okay. MyFitnessPal dietitian Katherine Basbaum agrees, writing “Your body weight is a great tool to build strength and stress your muscles.”
Basbaum also notes that working with a personal trainer is a great way to take into consideration your personal needs, physician recommendations, and what may be the best form of strength training to engage in. Here are a few ideas to chat with your medical team about to see what route may be best for you:
Bodyweight Resistance Training: Exercises like push-ups, glute-bridges, wall-sits, jump squats and even burpees (depending on your abilities) are great for at-home workouts without the need for special equipment.
Resistance Band Training: Low-cost and easy to store, adding bands into your routine is an effective way to add resistance into your routine.
Functional Training: You can findYouTube hosts a variety of video channels online (for free) that feature pilates, yoga, and stretching exercises. These all support flexibility, mobility, and core strength, all three of which are essential for long-term health and injury prevention.
Additional Tips for Strength Training and GLP-1
I may be a dietitian and personal trainer, but I’m also human—a mom, full-time business owner, and wife. I share this because I truly get it: you can’t do everything at once. That’s why focusing on small, realistic goals can make all the difference. By taking a gradual approach, you can fit in strength training, prioritize protein, and still protect your sanity without feeling like your health routine has become a full-time job.
Keep these tips in mind to help set you (and your mind) up for success:
Start slow. Begin with lighter weights and lower intensity, gradually increasing as you feel stronger, especially if experiencing fatigue or dizziness
Stay consistent. Prioritize meeting the 2 times a week recommendation of resistance training. Consistent, moderate training is more effective than infrequent, high-intensity workouts for maintaining muscle.
Stay hydrated. Dehydration can occur while taking GLP-1s, increasing risks of other symptoms (14). Hydrate smart with these tips.
Log enough zzz’s. Sleep health plays a crucial role in optimum physical health (15). Prioritize sleep over scrolling at night.
Take rest days. These are important for injury prevention and preventing burnout (16).
Track and log your meals with strength training. MyFitnessPal is here to help navigate your intake, even when your appetite is changing.
GLP-1 medications can be powerful tools for weight loss, but the number on the scale doesn’t tell the whole story, meaning you may be losing lean muscle mass along the way. Protecting your lean muscle is essential for maintaining metabolism, strength, mobility, and long-term health.
The good news is you have control over how you lose weight. By pairing resistance training with adequate protein intake, you can help preserve muscle, support bone health, and keep your metabolism working in your favor, all while continuing to lose fat.
You don’t have to do everything perfectly or all at once. Small, consistent steps, like adding two strength sessions per week, prioritizing protein when you eat, and listening to your body, can make a meaningful difference over time. Think of this journey not just as losing weight, but as building a stronger, healthier body for the long run. And with the right strategies in place, you can make your GLP-1 experience work for you.
Meat-and-potato fans will enjoy this hearty salad featuring lean flank steak and roasted potatoes. The tangy side salad helps make this a well-balanced, nutritious meal. If you’d rather cut the carbs, omit the potatoes and double up on the mixed salad greens instead.
Active time: 20 minutes | Total time: 55 minutes, plus marinating time
Grilled Steak & Potato Salad
Ingredients
1 lb (455g) baby Yukon Gold or red potatoes, halved
2 large garlic cloves, minced
2 tsp ground cumin
4 tsp fresh thyme, chopped
4 tsp fresh rosemary, chopped
3/4 tsp salt
1/2 tsp ground black pepper
1/4 cup red wine vinegar
1/4 cup extra virgin olive oil
1 tbsp water
1 tbsp honey
1 tsp Dijon mustard
1 lb (455g) lean flank steak, trimmed
Cooking spray
6 cups (200g) packed mixed greens such as arugula, kale or spinach
1 cup canned no-salt-added cannellini beans, drained and rinsed
1 cup (180g) cherry tomatoes, halved
Directions
Place potatoes in a medium microwave-safe bowl. Cover and microwave for 5 minutes or until fork tender, then cool to room temperature.
Combine garlic, cumin, thyme, rosemary, salt, and pepper in a small bowl, then stir in vinegar, olive oil, water, honey and mustard. Divide dressing evenly. Place half of the dressing in a large zip-top bag or glass baking dish; add steak and potatoes. Seal or cover and marinate in the refrigerator for 30 minutes to 4 hours. Reserve the remaining dressing and discard any marinade that has come in contact with raw steak.
Prepare a charcoal fire or preheat a grill to high heat and coat the grill rack with cooking spray. Grill steak for 6 minutes per side for medium, or until desired doneness, internal temp should reach 145°F. Let rest for 5–10 minutes before slicing. Pat potatoes dry and slightly coat with cooking spray. Grill potatoes, 3 minutes per side or until cooked through and tender.
Arrange greens, beans, tomatoes, and potatoes evenly on 4 serving plates and drizzle with the remaining dressing. Slice steak diagonally across the grain into thin slices and arrange over the salad.