GLP-1 medications like Ozempic, Wegovy, and Mounjaro can be powerful tools for weight loss, especially for people who’ve struggled with traditional methods alone. But while GLP-1 medications help reduce appetite and support weight loss, they don’t decide what kind of weight you lose.

Without strength training, a meaningful portion of weight lost can come from lean muscle – and that’s the last thing you want! Strength training can help ensure the weight you’re losing is more from fat than muscle, while keeping your body strong, functional, and healthy.

Why is Strength Training Important During Weight Loss?

GLP-1 medications can help reduce overall body weight, but they don’t protect your muscle mass. Strength training can help you preserve your lean body tissue (muscle mass) which will in turn help preserve your metabolism and strength as you lose weight.

Strength training brings several key benefits:

1. Prevents Muscle Loss

Rapid weight loss from medication or strict dieting can cause muscle loss along with fat. Strength training helps preserve lean muscle so more of the weight you lose comes from fat, and not from the muscle that keeps you strong and active.

2. Keeps Your Metabolism High

Muscle tissue burns calories even at rest. If you lose muscle, your metabolism slows down (which is one reason rebound weight gain is so common for people who have lost a lot of weight). Strength training will prevent your metabolism from slowing down.

3. Improves Body Composition

The goal isn’t just to weigh less; it’s to have a healthier body composition (proportion of lean body mass vs. fat). Strength training shapes your body while medication reduces your body weight.

4. Boosts Strength, Confidence, and Health

Stronger bones, better balance, improved energy, and greater confidence all come with consistent training. In addition to changing your body, exercise can improve how you move and feel.

How to Combine Strength Training with Weight-loss Medications

If you’re taking Ozempic, Wegovy, or a similar GLP-1 medication, pairing it with a thoughtful strength training routine can dramatically improve your results – not just in the short term, but for years to come.

Here’s our recommended protocol:

1. Strength Train at Least Two Times per Week

Two solid strength training sessions each week is enough to maintain – and even build – muscle during weight loss.

2. Focus on Compound Movements

Prioritize exercises that work multiple muscles at once, like squats, rows, presses, deadlifts, and core work. These offer the greatest functional payoff in the least amount of time, giving your body the stimulus it needs to stay strong while the scale moves.

3. Increase Loads Gradually

Start where you are and progress slowly. Adding small increments in weight or reps gives your body the stimulus it needs to improve without overdoing it.

4. Don’t Forget Daily Activity

Medication suppresses appetite, which often reduces overall energy intake. As a result, many people unintentionally move less when taking weight loss medications. Incorporating light Zone 2 aerobic activities like walking, biking, or low-impact cardio can help circulation, mood, and long-term weight maintenance.

5. Eat Enough Protein

When your appetite drops, protein is often the first thing to go, but it’s a key part of your nutrition plan and essential for preserving muscle. Along with whole grains, fruits, and vegetables, aim for adequate daily protein to support your training and recovery.

Personalized Strength Training in the D.C. Metro Area

If you’re taking a GLP-1 medication and want your weight loss to be healthy, sustainable, and muscle-preserving, personalized strength training can make a major difference. At 1TO1 Fitness, our coaches tailor every program to your goals, current fitness level, medical history, and experience. Whether you are a beginner or an experienced exerciser, we help take you from where you are to where you want to be.

Contact us to schedule a complimentary in-studio or virtual training session with our team.