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On a GLP-1 for Weight Loss? Why Strength Training Matters More Than Ever

By Sandro, founder and head strength coach at Chosen Set. NCCPT (NCCA-accredited) and ISSA certified, with 15 years under the bar.

GLP-1 medications like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) have changed how a lot of people lose weight. They quiet your appetite, and the scale can move fast. But the scale doesn't show what you're losing, and some of it can be muscle.

I'm a strength coach, not a doctor, so this article isn't about the medication itself. It's about protecting the muscle that keeps you strong while you use it.

Why Muscle Loss Is a Concern on GLP-1 Medications

Any time you lose weight, part of it can come from lean mass, which includes muscle. With ordinary dieting, roughly 20 to 30 percent of the weight that people with overweight or obesity lose comes from fat-free mass (Cava et al., 2017). With GLP-1 medications, research has put the share at roughly 25 to 40 percent (American Council on Exercise).

That matters because muscle is what keeps you strong, and it supports your resting metabolism. Lean muscle also tends to decline with age (Mayo Clinic), so losing it faster during weight loss is a trade worth avoiding.

What the Experts Recommend

In 2025, four major organizations (the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society) released a joint advisory on nutrition for people taking GLP-1 medications. Among its priorities: adequate protein intake and strength training to preserve lean mass (Joint Advisory, 2025).

That lines up with earlier research on dieting in general: progressive resistance training during a calorie deficit reduces muscle loss, and a high-protein diet helps preserve lean mass (Cava et al., 2017). The CDC's baseline for all adults still applies too: muscle-strengthening activity at least 2 days a week, working all major muscle groups, plus 150 minutes a week of moderate aerobic activity like brisk walking (CDC).

How to Strength Train on a GLP-1

Lift at least 2 days a week. Full-body sessions built on squats, hinges like Romanian deadlifts, presses, rows and carries cover every major muscle group.
Progress gradually. Add weight, reps or sets over time and log your lifts. Strength that holds steady or climbs while the scale drops is a good sign your training is doing its job.
Train around your appetite. Eating less can mean less energy, so schedule sessions for a time of day when you've had something to eat, and go lighter on low-energy days.
Keep walking. Daily walks count toward your aerobic minutes and are easy to recover from.
Respect warning signs. If you feel dizzy, lightheaded or unusually weak during a session, stop and talk with your prescriber.

A Simple Starting Week

New to lifting? Here's a simple way to start. Do 2 to 3 sets of 8 to 12 reps per exercise, stopping when you still have a couple of good reps left.

Lifting day 1 (for example, Monday): goblet squat, dumbbell row, dumbbell bench press, Romanian deadlift and a farmer's carry.
Lifting day 2 (for example, Thursday): split squat, lat pulldown, overhead press, hip thrust and a plank.
Most days: a 20- to 30-minute walk.
When you're ready: add a third lifting day once your energy and recovery allow it.

Make Protein the Priority

When your appetite is smaller, every bite counts. Protein helps you hold on to muscle, so build each meal around it before you fill up on anything else.

Eat your protein first: lean meat, fish, eggs, Greek yogurt, cottage cheese or tofu.
Spread it across the day instead of saving it all for dinner. Many people find smaller meals easier to manage on these medications.
Use a shake if you need it. A protein shake can help close the gap on days when solid food is a struggle.
Get the right target. Your protein needs depend on your size, activity and health. If you have kidney disease or another medical condition, your doctor may set a different target.

Track Body Composition, Not Just the Scale

On a GLP-1, the scale will likely go down. The real question is what's coming off. Body composition testing shows whether you're losing fat while keeping your muscle. Studio clients get routine InBody scans. Here's what an InBody scan tells you and how to prep for one.

Common Mistakes to Avoid

Doing only cardio. Walking is great for your health, but it doesn't give your muscles the signal that lifting does.
Letting protein slide because you're not hungry.
Chasing the scale. A fast drop isn't a win if a big share of it is muscle.
Going too hard too soon. With less food coming in, recovery can take longer, so build up gradually.

Think Long Term

Whether you stay on a GLP-1 long term or eventually stop is a decision for you and your prescriber. Either way, the strength, muscle and eating habits you build now go with you.

How Chosen Set Can Help

We don't prescribe or advise on medications. That's your doctor's job. Our job is the training and nutrition side: a strength program built around your energy and schedule, macro coaching with a protein target that fits your plan, and same-day text replies when questions come up between sessions. Clients on our Monthly Master Plan also work with a degreed nutritionist. And if fat loss is your goal, here's why strength training is essential for losing fat and keeping it off.

Train with us at our Dallas studio near Mockingbird Station, in your home in Dallas or online from anywhere. Book your free 30-minute consultation and we'll build a plan designed to help you keep your muscle while you lose fat. No pressure, no commitment.

This article is for general education, not medical advice. Chosen Set coaches are certified personal trainers, not medical providers. Talk with your prescriber before starting a new exercise or nutrition program, especially while taking a GLP-1 medication. Individual results vary.

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