GLP-1s ? Best exercises while taking?

GLP-1 medications (like Ozempic, Wegovy, and Mounjaro) have completely changed the conversation around weight management. I am only going to talk about  the best exercises for those who are taking them. I am not a doctor , so I will not touch on anything else related to them! 

If you are taking a GLP-1, there is a crucial missing piece to the puzzle that your doctor might not have emphasized enough: strength training.

When you lose weight rapidly, your body doesn't just burn fat—it also breaks down muscle. Lifting weights is the single best way to ensure that the weight you lose comes from fat, protecting your health and long-term success.

1. Preventing "Lean Mass" Loss

When you are in a steep calorie deficit—which GLP-1s naturally cause by reducing your appetite—your body looks for energy anywhere it can find it. Clinical studies show that without intervention, up to 20% to 40% of weight lost on GLP-1s can come from lean muscle mass.

Strength training acts as an insurance policy. By placing resistance on your muscles, you signal to your body that this tissue is essential. This forces your system to pull energy predominantly from fat stores instead.

2. Keeping Your Metabolism Firing

Muscle is highly metabolically active tissue, meaning it burns calories even when you are just sitting on the couch.

The Risk: If you lose a significant amount of muscle, your resting metabolic rate (RMR) drops. This makes it much easier to hit weight-loss plateaus and harder to maintain your results long-term.

The Solution: Lifting weights 2 to 3 times a week helps preserve your baseline metabolism, making your weight management efforts sustainable.

3. Combating "GLP-1 Fatigue"

A very common side effect of GLP-1 medications is mild fatigue or lethargy, often caused by a sudden drop in daily caloric intake. While it might feel counterintuitive to exercise when you're tired, regular resistance training actually boosts energy levels, improves cellular mitochondrial function (your body's power plants), and enhances overall stamina.

4. Protecting Bone Density and Joint Health

Rapid weight loss can sometimes trigger a parallel drop in bone mineral density. Heavy resistance exercises—like squats, rows, and chest presses—put healthy mechanical stress on your bones, which stimulates them to stay dense and strong. Plus, building a strong muscular framework protects your joints as your body composition changes.

The Takeaway: GLP-1 medications are fantastic for getting the weight off, but strength training is what defines what kind of weight you lose and how good you feel in your body afterward.

How to Start:

You don't need to live in the gym to see these benefits. Aim for two or three 30 to 45 minute sessions per week, focusing on compound movements that recruit multiple large muscle groups at once (think squats, push-ups or chest presses, and rows). Pair this with a focus on getting adequate dietary protein, and you will maximize the power of your medication while building a stronger, healthier body.

Detric Smith, CSCS, ACSM Exercise Physiologist, Precision Nutrition Level 1 Coach 

Owner, Results Performance Training

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