Why Strength Training is Essential When Taking GLP-1s

GLP-1 medications like semaglutide (Ozempic, Wegovy, and others) have become powerful tools in the fight against obesity and metabolic disease. By mimicking the hormone glucagon-like peptide-1, these medications help regulate blood sugar, slow digestion, and reduce appetite. The result? Significant weight loss and improved metabolic health for millions of people.

But here’s the catch: not all weight loss is created equal.

When the scale goes down, the body loses both fat and lean tissue. Without intentional resistance training and adequate protein, a meaningful portion of that lost weight may come from muscle. And muscle is the very thing you want to hold on to.

The Science: Why Muscle Preservation Matters

Muscle is metabolically active tissue—it’s like your body’s engine. Here’s why preserving it is critical, especially while taking GLP-1s:

• Metabolic health: Muscle acts as a reservoir for glucose, helping regulate blood sugar and improve insulin sensitivity.

• Long-term fat loss: More muscle means a higher resting metabolic rate, so you burn more calories even while sitting still.

• Strength and independence: Preserving muscle mass reduces risk of frailty, falls, and loss of function as we age.

• Hormonal balance: Resistance training stimulates hormones like testosterone and growth hormone, which protect lean tissue.

Research shows that without strength training, up to 30% of weight lost on GLP-1s can be lean mass. That’s like hitting your goal weight but walking away with a weaker metabolism and lower strength reserves.

Motivation: Building Strength Beyond the Scale

It’s easy to get focused on the number on the scale. But true transformation is about how you feel, move, and live. Strength training isn’t just about lifting weights—it’s about building resilience, confidence, and energy to do the things you love.

Imagine climbing stairs without getting winded, carrying heavy groceries with ease, or looking in the mirror and seeing not just a smaller body—but a stronger one. That’s the real power of pairing GLP-1 therapy with resistance training.

How to Do It Right

You don’t need hours in the gym or complicated equipment. The key is consistency and progression. A well-structured program should include:

• 2–3 sessions per week of resistance training.

• Movements that target all major muscle groups: squats, deadlifts, rows, presses, lunges, planks.

• Gradual progression—start with bodyweight or bands, then build up to dumbbells or barbells.

• Adequate protein intake to give your muscles the raw material to rebuild and grow.

  
  

Train With Me

As an ACE Certified Personal Trainer and an ACE Certified Health Coach, I specialize in guiding people through safe, effective strength training that complements their weight loss and health goals. My classes are designed to help you:

• Protect and build lean muscle mass while on GLP-1s.

• Learn proper technique in a supportive environment.

• Stay motivated with structured, progressive workouts.

• Create strength that lasts long after the scale stops moving.

  
  

If you’re ready to make your GLP-1 journey not just about losing weight—but about gaining strength, health, and confidence—I’d love to help you get there, just reach out!