GLP-1 weight loss medications like Ozempic, Wegovy, and Mounjaro have shown superior weight loss effects with little risk, but using these drugs also comes with a warning: reduced muscle mass. A study found that people lose anywhere between 15% to 60% of their lean muscle mass when taking these medications.
To protect your health and physical independence, it’s essential to formulate a weekly exercise routine that includes strength training. Strong muscles are key to maintaining sturdy bones and preventing falls. Exercise and strength training are particularly critical for those 65 or older, as they’re at risk of sarcopenia, the age-related loss of muscle mass, strength, and function.
Before starting your strength training, consider your reduced appetite and nausea when taking GLP-1s. Begin with a lower intensity and gradually progress to heavier weights. It’s also essential to prioritize coordination exercises like squats and deadlifts over machines.
Experts recommend resistance exercises three times per week and aerobic exercise another three days. Regular movement is crucial for energy levels, even low-level movements like walking or biking. Adequate sleep and protein intake are also vital. The recommended daily protein intake is 1 to 1.2 grams per kilogram of weight.
When planning your meals around your workouts, it’s essential to time your protein intake correctly. Eat an hour or two before exercising, as GLP-1s slow digestion. After your workout, refuel within 30 to 60 minutes with a protein shake or small snack containing protein and carbs.
Incorporating strength training into your weekly exercise regimen can have significant benefits for overall health and longevity. By prioritizing muscle building, you’ll burn more calories at rest, improving your quality of life.
Source: https://edition.cnn.com/2025/08/18/health/glp1-muscle-loss-strength-training-wellness