GLP-1 and Strength Training: How to Maintain Muscle While Losing Weight

GLP-1 medications like Ozempic and Mounjaro are transforming the weight loss landscape. By curbing appetite and regulating blood sugar, they make it possible for many people to shed pounds where diets alone have failed.

But here’s what doesn’t get talked about enough: along with fat, these medications can accelerate muscle loss. And without muscle, your metabolism slows, strength declines, and the long-term results you’re working toward may not last.

The good news? With the right balance of strength training and nutrition, you can preserve lean muscle while still reaping the weight-loss benefits of GLP-1s. At The Fitness Outlet, we provide the tools, equipment, and guidance you need to stay strong through every step of the journey.

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What Are GLP-1 Medications and How Do They Work?

GLP-1s like Ozempic, Wegovy, and Mounjaro mimic a hormone your body naturally produces after eating. This hormone helps regulate insulin, slow digestion, and signal fullness to your brain. Harvard Health explains that GLP-1s “mimic the natural hormone released by the gut in response to eating and have several effects that help regulate blood sugar levels, hunger, and slow digestion” (Harvard Health).

Originally developed to help manage type 2 diabetes, these medications quickly gained attention because patients also experienced significant weight loss. By slowing down stomach emptying and suppressing appetite, many users consume far fewer calories, often without trying.

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Why Muscle Loss Happens with GLP-1s

When calorie intake drops dramatically, your body doesn’t just burn fat — it also breaks down muscle tissue for energy. Studies show that people on GLP-1 medications can lose 25–39% of their weight as muscle, compared with the 10–30% muscle loss seen in traditional dieting. UCLA Health warns that “people dropping pounds on Ozempic are losing not only fat, but also muscle mass,” a condition known as sarcopenia (UCLA Health).

This loss matters more than just numbers on a scale. Muscle is metabolically active — it helps you burn calories even at rest. Less muscle means a slower metabolism, a higher chance of regaining weight, and visible changes like “Ozempic face” or “Ozempic butt,” where muscle loss alters body shape.

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Strength Training: The Secret Weapon

The best way to fight back against GLP-1–related muscle loss is with strength training. Resistance exercises protect lean tissue, stimulate muscle repair, and even help you build new muscle while losing fat.

According to Mass General Brigham, “muscle strength supports physical independence, mitigates the risk of falling, and is a key factor in maintaining bone density. Strength training has the greatest effect on building muscle mass” (Mass General Brigham).

And the benefits don’t stop there: strength training keeps your metabolism firing, improves functional movement, and boosts confidence.

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How to Get Started with Strength Training

You don’t need hours in the gym to see results. Just 15–20 minutes, 2–3 times per week can make a meaningful difference. The key is consistency and focusing on compound movements that hit multiple muscle groups at once.

Some of the best starting points include:

• Push-ups and chest presses for upper body strength

• Rows and pull-downs to build your back

• Squats and lunges for lower body power

• Glute bridges and deadlifts for posterior chain support

• Core work like planks and leg raises to protect your spine

At The Fitness Outlet, we make this possible with a wide range of equipment:

• Adjustable benches and dumbbells for versatile training

• Functional trainers and cable systems for endless exercise options

• Resistance bands and kettlebells for compact, dynamic workouts

• Cardio machines with resistance (like rope pull trainers or air bikes) to blend muscle and endurance

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Don’t Forget Protein

Strength training is only half the equation. Your muscles also need fuel to rebuild. Many GLP-1 users eat less protein simply because their appetite is suppressed. But spreading protein intake throughout the day — even in small amounts — ensures your body has the building blocks to protect muscle.

Good options include lean meats, fish, eggs, Greek yogurt, beans, lentils, nuts, and protein shakes for when appetite is low. UCLA Health notes that maintaining adequate protein intake helps offset the muscle loss tied to rapid weight loss (UCLA Health).

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Top Equipment Picks for GLP-1 Users at The Fitness Outlet

Model	Category	Best For	Key Features	Price Tier
Hoist Fitness Mi6 Functional Trainer	Functional Trainer	All-in-one training solution	Dual adjustable pulleys, compact wall-hugging design, integrated accessory storage	$$$$
Body-Solid Series 7 Smith Machine GS348Q	Smith Machine / Rack	Guided barbell lifts with safety	Linear bearing bar path, free weight pegs, multi-grip pull-up bar	$$$$
Ropeflex ORYX RX2500 Rope Pulling Machine	Rope Trainer	Cardio + strength endurance	Progressive Resistance™ rope system, removable ADA seat, compact footprint	$$$
True Fitness FORCE Adjustable Bench	Adjustable Bench	Support + versatility	Commercial-grade build, ergonomic design, smooth adjustments	$$$
Nautilus Instinct Multi-Adjustable Bench	Multi-Angle Bench	Variety of strength positions	Multiple incline/decline/flat options, transport wheels, durable frame	$$$
Hampton Urethane Kettlebell Set (5–50 lb with Rack)	Kettlebells	Functional + dynamic training	Urethane-coated, ergonomic handles, storage rack included	$$$

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From Muscle Loss Fears to Functional Strength

Starting GLP-1s might feel like a trade-off — lose weight but risk muscle. But with the right strategy, you don’t have to choose. By combining medication with resistance training and smart nutrition, you can preserve strength, protect your metabolism, and set yourself up for long-term success.

At The Fitness Outlet, we’re here to help with expert guidance and access to the best strength training equipment for home or commercial use. Together, we’ll ensure your weight loss journey isn’t just about a smaller number on the scale — but about building a stronger, healthier body for the future.

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FAQs: GLP-1 Medications and Strength Training

Do GLP-1 medications like Ozempic and Mounjaro cause muscle loss?
Yes, studies show that people on GLP-1 medications may lose both fat and muscle mass. Without resistance training and proper protein intake, up to 25–39% of weight lost can come from muscle.

Why is muscle important for people on GLP-1s?
Muscle supports strength, stamina, and bone health while keeping metabolism active. Preserving muscle helps you avoid plateaus, reduces the risk of regaining weight, and improves body composition.

What kind of workouts should I do if I’m on a GLP-1?
Strength training is essential. Start with 2–3 sessions per week focusing on compound exercises like squats, rows, presses, and lunges. Equipment like adjustable benches, dumbbells, functional trainers, and rope pull machines make it easy to train safely and effectively.

Do I need a gym membership, or can I work out at home?
You can absolutely work out at home. At The Fitness Outlet, we carry everything from compact adjustable dumbbells and resistance bands to full functional trainers, so you can build strength no matter your space or budget.

How much protein should I eat while on GLP-1 medications?
Most experts recommend spreading protein intake throughout the day, aiming for around 20–30 grams per meal depending on your size and goals. Lean meats, fish, eggs, Greek yogurt, beans, and protein shakes are great choices.

What’s the best equipment to buy if I’m just getting started?
Beginners often start with an adjustable bench and dumbbells for flexibility. For more variety, a functional trainer or rope pulling machine provides full-body workouts. Our team at The Fitness Outlet can help match the right equipment to your goals.

Can strength training help prevent “Ozempic face” or “Ozempic butt”?
Yes. These changes are often due to loss of muscle as well as fat. Resistance training helps preserve lean tissue, which maintains shape and strength as you lose weight.

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References and Sources

• Harvard Health Publishing. “How does Ozempic work? Understanding GLP-1s for diabetes, weight loss, and beyond.”

• UCLA Health. “Rapid weight loss can lead to loss of muscle mass.”

• Mass General Brigham. “Fitness for people taking GLP-1 agonists.”