GLP-1 Medications and Muscle Loss: How to Keep Your Strength

GLP-1 medications like Ozempic, Wegovy, and Mounjaro have transformed the weight loss journey for many people. These drugs work by regulating blood sugar levels, curbing appetite, and helping individuals shed excess body fat. However, while GLP-1s are effective for weight loss, they can also contribute to muscle loss if proper precautions aren’t taken.

Losing weight is great—but losing muscle isn’t. Your muscle mass plays a crucial role in metabolism, strength, mobility, and long-term health. If you're taking a GLP-1 medication, prioritizing strength training and proper nutrition can help you maintain and even build muscle while achieving your weight loss goals.

Let’s dive into how GLP-1 medications impact muscle mass and what you can do to stay strong.

How Do GLP-1 Medications Affect Muscle Mass?

Weight loss through GLP-1 medications doesn’t just target fat—it can also result in lean muscle loss, especially if you’re not actively engaging in strength training. Here’s why:

• Decreased Appetite → Reduced Protein Intake
  GLP-1 medications suppress appetite, which means some people eat fewer calories—including the protein needed to maintain muscle.
  
  
• Rapid Weight Loss → Loss of Both Fat and Muscle
  While weight loss is the goal, dropping pounds too quickly without resistance training can lead to a decrease in muscle mass.
  
  
• Lower Energy Levels → Less Activity
  Some people experience fatigue or reduced motivation to work out when first starting GLP-1 therapy, which can contribute to muscle loss over time.
  
  

Why Muscle Maintenance Matters on GLP-1s

Your muscle mass is more than just about aesthetics—it plays a crucial role in overall health, function, and metabolism. Here’s why maintaining muscle is essential:

• Stronger Muscles = Better Mobility & Injury Prevention
  Maintaining muscle ensures you stay mobile, reduce fall risk, and prevent injuries as you age.
  
  
• More Muscle = Higher Metabolism
  Muscle burns more calories than fat, even at rest. Keeping muscle while losing fat can help prevent a slow metabolism and weight gain.
  
  
• Better Body Composition = Sustainable Results
  Losing weight without resistance training can result in a “skinny fat” appearance, where fat percentage remains high despite weight loss. Keeping muscle ensures a toned, strong physique.
  
  

How to Keep Your Strength While Taking GLP-1 Medications

The good news? With the right approach, you can minimize muscle loss and even build strength while using GLP-1s. Here’s how:

1. Prioritize Strength Training

Resistance training is the best way to preserve and build muscle while losing weight. Aim for:

✔ Strength training 3-5 times per week
✔ Compound movements like squats, deadlifts, lunges, and push-ups
✔ Progressive overload—gradually increasing weight or reps

Even if you’re new to weightlifting, starting small is better than doing nothing. Bodyweight exercises, resistance bands, and machines are great for beginners.

2. Increase Your Protein Intake

Protein is the building block of muscle, and getting enough is crucial while taking GLP-1s.

✔ Aim for 0.6-1.0 grams of protein per pound of body weight
✔ Include lean meats, fish, eggs, Greek yogurt, tofu, and protein shakes
✔ Spread protein intake evenly throughout the day

A lack of protein can speed up muscle breakdown, so it’s important to hit your daily targets even if you have a reduced appetite.

3. Don’t Skip Resistance Training in Favor of Just Cardio

While cardio is great for heart health, doing too much without strength training can lead to muscle loss. A balanced routine includes:

✔ Strength training at least 3x per week
✔ Low-impact cardio like walking or cycling
✔ Avoiding excessive, long-duration cardio if not fueling properly

4. Fuel Your Workouts

Even if your appetite is low, your body needs fuel to maintain muscle and strength.

✔ Eat a small pre-workout snack (protein + carbs)
✔ Hydrate properly, especially if experiencing GLP-1 side effects like nausea
✔ Post-workout: Get protein within 30-60 minutes of exercising

5. Keep Your Workouts Consistent

The most important factor in preserving muscle mass is consistency. Even if you can’t do a full workout, small efforts add up:

✔ Take short movement breaks throughout the day
✔ Do bodyweight exercises if you don’t have access to a gym
✔ Gradually increase intensity and challenge your muscles

Next Steps: Strength for Life

If you’re on a GLP-1 medication, staying active and prioritizing strength training and protein intake is key to healthy, sustainable weight loss. At Renew Strength, we help you design a training program that fits your lifestyle and ensures you lose fat—not muscle while achieving your goals.

Ready to build strength and optimize your weight loss journey? Contact Renew Strength today to get started with a personalized training plan that keeps you strong, lean, and energized!