At LSFit, we’re proud of people who are taking charge of their health journeys. Some people are using GLP-1 medications like Ozempic and seeing real results—and that’s worth celebrating.
But we’re also here to give you the full picture: while GLP-1 can accelerate weight loss, it can also put your hard-earned muscle (and in turn, quality of life) at risk if you don’t pair it with strength training.
Here’s what you need to know.
The Benefits of GLP-1
GLP-1 medications work by mimicking a natural hormone that:
- Slows digestion,
- Reduces appetite,
- Improves insulin sensitivity.
For many, this means faster fat loss, better blood sugar control, and lower risks of diabetes and heart disease.
GLP-1s are truly a game-changer—especially when traditional diets haven’t worked.
The Risks and Side Effects of GLP-1
Like any medication, GLP-1s come with some risks:
- Nausea, bloating, and gastrointestinal upset are common.
- Dehydration can occur if you’re not careful.
- Rare but serious risks include pancreatitis and gallbladder issues.
But one often-overlooked risk? Muscle loss.
When the scale drops quickly, you’re not just losing fat—you could also be losing valuable lean mass.
What Else You Need to Know About GLP-1
GLP-1 medications suppress your appetite significantly. That’s part of why they work—but it can backfire if you’re not mindful.
When you’re eating far less, you may not get enough protein. And without enough protein and strength training, your body may break down muscle tissue for fuel.
Bottom line: Just because you’re losing weight doesn’t automatically mean you’re getting healthier or leaner. It’s about what you lose, not just how much.
Why Strength Training is Critical When Using GLP-1
Strength training is your secret weapon while on GLP-1s. Here’s why:
- It signals your body to preserve muscle, even during a calorie deficit induced by GLP-1
- It keeps your metabolism high so you keep burning calories efficiently.
- It builds strength, mobility, and injury resistance for the long term.
- One of the key indicators of quality of life as you age is th amount of muscle mass you have, so retaining it (and building more) is critical.
When you’re on a weight loss journey, the #1 priority is to prioritize losing body fat, not muscle.
Without strength training, weight loss could mean ending up “skinny-fat”—lower weight, but higher body fat percentage and weaker muscles – leading to lower quality of life in the long run.
How to Strength Train Effectively on GLP-1
You don’t have to live in the gym. Here’s the formula:
- Train 2 to 4 times per week.
- Focus on compound movements like squats, rows, and presses.
- Progressive overload: gradually lift more weight or do more reps over time.
- Eat enough protein—aim for around 0.7–1 gram per pound of body weight.
You might not always feel hungry—but fueling your body with enough protein is essential to keep your muscle mass strong.
Consider something protein shakes or smoothies as a go-to so you get enough protein, even when you aren’t feeling hungry.
Final Thoughts
GLP-1 medications like Ozempic are powerful tools. But like any tool, they work best when combined with the right strategy.
At LSFit, we’re here to make sure you don’t just lose weight—you gain strength, confidence, and lasting results.
Need help designing a strength plan while using GLP-1?
We’ve got you covered. Click here to book a call where we will go over how we can help set up a plan for you!
