GLP-1 Medications and Muscle Loss: Why Strength Training Is Non-Negotiable

As GLP-1 medications like Ozempic, Wegovy, and Zepbound continue to dominate the conversation in the fitness and nutrition space, an important question is emerging: Do GLP-1s cause muscle loss? And more importantly, what can you do to prevent losing muscle while still losing weight? 

I sat down with personal trainer Aaron Hines of Premiere Performance Training in Brentwood, TN, to tackle this vital topic. Aaron specializes in working with adults over 45, including many who are starting or currently taking GLP-1 medications. His mission is simple: help clients live pain-free, stay mobile, and maintain their strength well into their later years.

GLP-1 and Muscle Loss: What’s Really Happening?

According to Aaron, muscle loss is a real concern, especially for the older adults he works with. “When someone is losing weight quickly and isn’t doing any strength training, they’re not just losing fat,” he said. “They’re losing muscle mass, too.”

And while some people are thrilled to lose their appetite and drop weight fast, Aaron warns that muscle is essential for long-term health. “You need muscle mass to climb stairs, get off the floor, or even prevent falls. If you’re not strength training, you’re putting yourself at risk.” 

A long, healthy, and pain-free life requires adequate muscle to support day-to-day movements. Once you lose that, you are at risk of fractures and loss of mobility. 

GLP-1 and Weight Lifting: Why You Need Both

Aaron emphasizes that GLP-1 medications should be treated as a tool, not a magic solution. “The trifecta is the medication, proper nutrition—especially protein intake—and consistent strength training,” he explained.

Even with clients who feel dizzy or fatigued from the medication, Aaron doesn’t give up. Instead, he adjusts the intensity of their workouts, gives them more rest between sets, and encourages small meals or protein shakes before training. “We meet them where they’re at,” he said, “but the strength training still has to happen.”

Can You Build or Maintain Muscle on a GLP-1?

The answer is yes—if you’re consistent. “We’ve had clients who spaced out their dosage or even came off the medication and maintained their weight loss through intense strength training and nutrition,” said Aaron. “It’s possible, but it takes commitment.”

He shared stories of clients, especially women, who have lost weight on GLP-1s and maintained it by lifting heavier weights and building muscle. One client even phased out her medication completely after realizing how good she felt with consistent workouts.

How Often Should You Train on GLP-1?

Aaron recommends at least two days a week of strength training focused on full-body movements. “That includes upper and lower body, core, and mobility work. Balance exercises are especially critical as you age,” he said.

For cardio, he suggests 30–60 minutes on non-training days, at a pace that gets your heart rate up. And don’t forget stretching and mobility—key for preventing injury and staying independent.

What If You Can’t Afford a Trainer?

Aaron’s advice: start with bodyweight exercises and resistance bands at home. “You don’t need to spend a fortune. $200 or less will get you everything you need to begin.” He even offers virtual training programs that include personalized workouts and form checks via Zoom.

Final Thoughts

There’s no denying the effectiveness of GLP-1 medications for weight loss. But without strength training and proper nutrition, you may be sacrificing your muscle mass—and with it, your long-term health.

If you’re concerned about GLP-1 causing muscle loss, this will depend on what you do next. Pairing your medication with a structured strength training program is essential.

Aaron put it best: “If you’re on this medication and you’re not lifting weights, you’re doing yourself a disservice.”