On GLP-1s? Here's How Strength Training Protects Your Muscle
You’re taking a GLP-1 medication like Ozempic, Wegovy, Mounjaro, or Zepbound. It’s working. Your appetite is lower, the scale is moving, and you’re seeing results.
But here’s what most people don’t realize until it’s too late: rapid weight loss from these medications doesn’t just burn fat. Without the right plan, you can lose significant muscle mass right alongside it.
If you want to keep your strength, energy, and metabolism intact while the medication does its job, you need two things: consistent strength training and enough protein. Here’s how to set that up.
Quick note: This article is not medical advice and doesn’t replace guidance from your doctor or care team. Think of it as a training and nutrition guide to help you get more from your GLP-1 plan.
If you’re brand new to dialing in food, start with our simple overview: All About Nutrition: The Basics.
Why GLP-1s Put Muscle at Risk
GLP-1 medications work by reducing appetite and slowing digestion. That’s incredibly effective for weight loss, but it creates a problem: when you’re eating far less than you used to, your body needs energy from somewhere.
If you’re not actively training your muscles and feeding them properly, your body will break down muscle tissue for fuel, especially during rapid weight loss.
Research shows that people losing weight without strength training can lose 20 to 30 percent of their total weight loss as muscle, not just fat. That means if you lose 30 pounds, 6 to 9 of those pounds could be muscle you didn’t want to lose.
What Muscle Loss Actually Costs You
Losing muscle isn’t just about strength or how you look. It affects:
Your metabolism
Muscle burns more calories at rest than fat does. Less muscle means a slower metabolism, which makes it harder to maintain your weight loss long term.
Your energy
Muscle supports movement, balance, and daily function. Losing it makes everything feel harder.
Your results
Most people want to lose fat and look more “toned.” “Toned” is really just muscle definition. If you lose muscle along with fat, you’ll be smaller but softer.
Your long-term health
Muscle protects your bones, joints, and metabolic health as you age. Losing it now makes you more vulnerable down the road.
The good news: strength training 2 to 3 times per week [read our Beginner Strength Blueprint] and prioritizing protein can protect most of your muscle while the medication helps you lose fat.
Strength training isn’t optional when you’re on a GLP-1. It’s the thing that makes sure the weight you’re losing is the weight you actually want to lose.
What This Looks Like at bStrong
At bStrong, your training is highly coached, full-body small group personal training that gives you individualized adjustments, structured programming, and safe, effective sessions that actually fit your life.
If you’re on a GLP-1, here’s how that approach helps you preserve muscle and stay strong through the process:
We program full-body strength 2 to 3 times per week.
That’s the sweet spot for muscle preservation without overwhelming your system when your energy and recovery might be lower than usual.
We track your weights every session.
When you walk in, you’ll see your workout and target weights up on the screen. Your coach gives you target weights based on what you did last time and how many reps you’re doing today. You’re not guessing. You’ve got a clear plan that builds strength gradually and safely.
We adjust based on how you feel.
GLP-1s can affect your energy, digestion, and recovery. If you’re dragging one day or your appetite’s been low all week, your coach will pull weights down or modify movements so you still get a productive session without overdoing it.
We focus on key movement patterns.
You’ll hit squats, hinges (deadlifts), presses, pulls, and core stability. These are the compound lifts that preserve the most muscle in the least amount of time. No wasted time, just the lifts that actually work.
We keep sessions efficient.
Fifty minutes. You’re in, you work, you’re done. That structure works well when your energy or appetite is unpredictable.
The result: you keep getting stronger even as the scale goes down, which means you’re losing fat and keeping muscle.
How Beginners Can Apply This
If you’re just starting out or returning to training while on a GLP-1, here’s your practical game plan.
Strength training: 2 to 3 sessions per week
This is non-negotiable for muscle preservation. You don’t need to train every day or do long sessions. Two to three 50-minute full-body sessions per week are enough to send the signal to your body: “Keep this muscle. I’m using it.”
Focus on:
Squats (goblet squats, front squats, back squats)
Hinges (deadlifts, RDLs, glute bridges)
Presses (overhead press, push-ups, bench press)
Pulls (rows, pull-ups, lat pulldowns)
Carries (farmer’s carries, suitcase carries, marches)
Start light. Build good movement patterns first, then add weight gradually over weeks. Your coach will guide the progression.
If you want a deeper dive on the basics, here’s our step-by-step guide on how to lift safely before you start loading things up.
Protein: aim for roughly 0.6 to 0.8 grams per pound of your goal body weight
GLP-1s make it hard to eat enough, and protein is often the first thing to drop. But protein is what protects your muscle when you’re in a calorie deficit.
If your goal weight is 160 pounds, aim for at least 95 to 130 grams of protein per day. If that feels impossible right now, start with 80 to 100 grams and work your way up as your appetite allows.
Practical strategies when appetite is low:
Prioritize protein early in the day when you’re hungriest
Choose high-protein, low-volume foods like Greek yogurt, cottage cheese, eggs, lean meat, protein shakes
Spread protein across 3 to 4 smaller meals instead of forcing big portions
Use protein powder if whole foods feel too heavy
Read more about protein’s role in your strength and recovery in our Protein: Your #1 Nutrition Habit at bStrong article.
Stay hydrated and eat enough to support training
GLP-1s can make it easy to undereat to the point where you don’t have energy to train well. You still need enough fuel to lift weights and recover.
Work with your doctor or a dietitian to find a calorie range that supports fat loss without tanking your training performance. You want to feel like you can push in your sessions, not like you’re dragging through them.
Track your strength, not just the scale
The scale will move on a GLP-1. That’s the point. But you also want to track:
Are your weights going up or staying steady in key lifts?
Do you feel strong in sessions, or are you getting weaker?
Are you maintaining muscle tone and definition as you lose weight?
If your lifts are dropping significantly or you’re feeling very weak, that’s a sign you may need to adjust your nutrition, training volume, or medication dosage. Talk to your doctor.
What to Expect in 4 to 8 Weeks
Here’s what sustainable progress looks like when you’re combining GLP-1s with consistent strength training.
Weeks 1 to 2
You’ll learn the movement patterns and find your starting weights. Your coach will help you build good form and figure out what weight ranges feel safe and productive. You might feel tired as your body adjusts to both the medication and training, and that’s normal.
Weeks 3 to 4
You’ll start hitting target weights more consistently. Your body will adapt to the training frequency. You’ll notice that sessions feel more familiar and less overwhelming. The scale may be moving steadily, and you should still feel strong in your lifts.
Weeks 5 to 8
You should see small, steady strength gains, even while losing weight. Your weights will be going up on key lifts, or you’ll be doing more reps at the same weight. You’ll feel more confident in your movement. Your body composition will start shifting. You’re getting smaller, but you’re keeping muscle tone and definition instead of just shrinking.
If your strength is holding steady or going up while the scale goes down, you’re doing it right. That means you’re losing mostly fat and preserving muscle.
If your strength is dropping significantly, that’s a sign to reassess nutrition (especially protein) and possibly adjust medication dosage with your doctor.
Is This Right for You?
This approach works best if you:
Are currently taking a GLP-1 medication (Ozempic, Wegovy, Mounjaro, Zepbound, or similar)
Want to lose weight while keeping your strength and muscle
Can commit to strength training 2 to 3 times per week
Are willing to prioritize protein even when your appetite is low
Want structured, coached sessions instead of figuring it out on your own
Understand that building or preserving muscle takes weeks and months, not days
Are working with a doctor who supports strength training alongside your medication
This may not be the right fit if you:
Are looking for quick fixes or extreme approaches
Aren’t able to commit to regular training (muscle preservation requires consistency)
Have medical conditions that limit strength training, and your doctor hasn’t cleared you yet
If you’re in your 40s or beyond, building and keeping muscle matters even more. Check out our guide to strength after 40 to see how this fits into the bigger picture.
Ready to Protect Your Muscle While the Medication Does Its Job?
If you’re on a GLP-1 and you want to make sure the weight you lose is fat, not muscle, strength training is the missing piece.
bStrong’s 3-week trial gives you:
An intro consultation to talk through your goals and medication
Six coached small group sessions focused on full-body strength
Clear weight targets tracked every session so you’re not guessing
Practical nutrition resources to help you hit your protein goals
An InBody scan to track muscle mass, not just scale weight
We’ll help you build strength, keep your muscle, and get the most out of your GLP-1 journey.