GLP-1 medications have changed the conversations around weight loss, and they’re not going anywhere anytime soon. For many women, these medications can be a powerful tool for regaining control of their bodies.
These medications can help reduce appetite, improve blood sugar control, and support weight loss. To be clear, I am very supportive of women using the tools they need to help them improve their health. But, there’s an important piece of the conversation that often gets missed: when you lose weight quickly, you don’t just lose fat, you can also lose muscle.
This is why strength training while using GLP-1 medications is absolutely essential.
Why Muscle Loss Matters on GLP-1s
Any time you experience rapid weight loss, whether from medication, dieting, or surgery, it usually comes with some loss of muscle mass. But here’s the thing: we need muscle mass to support:
- Metabolism
- Strength
- Energy
- Mobility
- Long-term ability to maintain weight loss
Most women don’t want to just lose weight and look like a smaller version of themselves; they want to lose body fat and maintain their muscle mass so they have shape and tone. Weight loss without prioritizing strength training often leads to the “skinny fat” look that we refer to. This isn’t the look or health status that we’re going for, so let’s talk about how strength training can prevent this.
Why Strength Training Is So Important
Strength training sends a very powerful message to your body that you want to keep the muscle mass you have and even build some new muscle. When you challenge your muscles through weight training, your body has a reason to preserve your muscle tissue (you’re using it, which tells the body it’s essential to keep around!) - even while you’re in a calorie deficit.
Strength training while using a GLP-1 medication allows you to:
- Maintain muscle while dropping body fat
- Keep your metabolism high and running efficiently
- Improve your strength and bone health (which is naturally declining in mid-life)
- Create a more toned, athletic look while losing weight
It’s important to remember that strength training is about so much more than the way your body looks - having muscle on your body is your insurance policy as you age. It protects your body and allows you to age more gracefully.
Most women on GLP-1 medications are seeking a better quality of life - one where they can live longer and move better (pain-free) - this is exactly what strength training offers.
How Often Should You Strength Train on GLP-1s?
For most women, 3-4 structured strength training sessions per week is a great goal. This could look like 3 full-body workouts per week, 3 split workouts per week (upper push, upper pull, lower body), or 4 split workouts per week (lower body, upper push, upper pull, lower body).
The goal with your strength training sessions is not to burn as many calories as possible; it’s to maintain strength and muscle while your body is losing body fat. This can be accomplished with just 3-4 dedicated sessions per week in 30-45 minute workouts.
Strength training while taking a GLP-1 medication doesn’t need to be this big, dramatic thing added to your life. It plays a small, albeit critical, role in your weight loss success and overall health while taking the medication. Most women are shocked to find that it takes a lot less time commitment than they thought to maintain their muscle mass and build a healthy and strong body while taking weight loss medications.
Focus on Protein, Too
Don’t forget protein! Strength training is only one part of the equation - if you’re strength training but not eating enough protein, you won’t be able to support muscle. This can be tricky when taking a GLP-1 medication due to the fact that your appetite is reduced. Unfortunately, this causes many women to undereat, especially protein.
But we need protein and enough calories to support our muscles and recovery. A solid goal for women is to prioritize protein with every meal (build your meals around your protein source) and aim for a daily intake of protein that supports muscle maintenance based on guidance from your doctor.
When appetite is significantly reduced, protein shakes become one of the easiest and most effective ways to boost your protein intake. Obviously, you want to eat as much whole, natural protein as possible, but there’s also nothing wrong with having a protein shake here and there to supplement your diet and get your intake where it needs to be.
Your Workouts May Feel Different (Likely a Bit Sluggish)
If you’re taking a GLP-1 medication and are finding it difficult to get the energy for strength training, know that it’s normal for things to feel a bit different while on the medication. You may notice that your energy is lower, you have reduced endurance, more fatigue, and slower recovery.
This is why it’s important to shift your focus from high-intensity workouts that burn a lot of calories to more intentional strength training sessions and also to make sure you’re fueling your body properly with plenty of protein for energy and recovery.
This is not usually the time for trying to hit any PRs (personal records) or prepare for an intense race or competition - the goal is to train enough to preserve your muscle, but not so much that you’re completely exhausted.
Cardio Has a Place (But Don’t Overdo It)
I recommend walking and moderate cardio for women taking GLP-1 medications as a way to support heart health and overall movement. Again, there’s no need to overdo it with trying to fit in high-intensity sessions - this usually only serves to increase fatigue and make muscle preservation even harder. Being on the GLP-1 and eating less, you should already be in a calorie deficit; there’s no need to enhance it with added cardio that can actually detract from your strength training efforts.
A balanced approach to workouts while taking a GLP-1 might include:
- 3–4 strength workouts
- Daily walking
- 1–2 optional cardio sessions (low to moderate intensity)
Final Thoughts
GLP-1 medications are a wonderful tool for supporting weight loss, especially when paired with a healthy diet (packed with protein) and a steady strength training routine to preserve your muscle mass.
The goal while taking your weight loss medication is to lose body fat and keep your muscle, so you can get the best results and have a metabolism that’s still alive and humming along for you. This is especially true if you’d like to be able to get off the medication in the future - your muscle maintenance will allow you to do that a lot easier.
If you’re looking for a strength training program to follow that takes the guesswork out of workouts while taking a GLP-1 medication, start your free trial in the Simply Strong App.
