Introduction

GLP-1 medications like Ozempic, Wegovy, and Mounjaro promote weight loss, but without proper exercise, users may lose muscle mass. Incorporating strength training and resistance workouts is crucial to preserving lean muscle while maximizing fat loss. This guide covers the best workouts to maintain muscle while using GLP-1 medications.

Why Strength Training is Essential on GLP-1s

1. Prevents Muscle Loss

• Resistance training stimulates muscle protein synthesis (MPS), preserving lean mass.
• Studies show strength training reduces muscle atrophy during weight loss.

2. Boosts Metabolism

• Muscle burns more calories at rest, helping maintain a higher metabolic rate.
• Losing muscle mass can lead to weight regain post-medication.

3. Improves Strength & Bone Health

• Weight-bearing exercises enhance bone density, reducing the risk of fractures.
• Improves functional strength for daily activities.

Best Types of Workouts for GLP-1 Users

1. Strength Training (3-4x per week)

Focus on Compound Movements: ✔ Squats (bodyweight, dumbbells, or barbell) ✔ Deadlifts (Romanian or conventional) ✔ Bench press (dumbbell or barbell) ✔ Rows (dumbbell, barbell, or machine) ✔ Shoulder presses (overhead dumbbell or barbell)

2. Resistance Band & Bodyweight Training

✔ Resistance band squats & lunges ✔ Push-ups & dips ✔ Planks & core stabilization exercises ✔ Glute bridges & hip thrusts

3. High-Intensity Interval Training (HIIT) (2x per week)

✔ Alternates between strength exercises & cardio ✔ Helps maintain cardiovascular fitness while preserving muscle ✔ Example Routine:

• 30s squats → 30s rest
• 30s push-ups → 30s rest
• 30s burpees → 30s rest
• Repeat for 4-5 rounds

4. Low-Impact Cardio (2-3x per week, optional)

✔ Walking (incline treadmill, outdoor trails) ✔ Cycling (stationary or road bike) ✔ Swimming (full-body engagement without joint strain) ✔ Rowing machine (engages upper & lower body)

Weekly Workout Plan for GLP-1 Users

Day	Workout Type	Example Exercises
Mon	Strength Training	Squats, Deadlifts, Rows, Shoulder Press
Tue	HIIT or Cardio	20-30 min HIIT or incline walking
Wed	Resistance Bands	Push-ups, Dips, Core Work
Thu	Strength Training	Bench Press, Lunges, Pull-ups
Fri	HIIT or Cardio	Rowing, Cycling, Interval Workouts
Sat	Active Recovery	Light Yoga, Walking, Stretching
Sun	Rest	Full Recovery

Tips to Maximize Muscle Retention

✅ Lift Heavy & Progress Gradually – Aim for 8-12 reps per set at moderate-heavy resistance.

✅ Prioritize Protein Intake – Consume 1.2-2.0g protein/kg body weight to fuel muscle repair.

✅ Stay Hydrated – Drink 2-3L of water daily to support recovery.

✅ Get Enough Sleep – Aim for 7-9 hours per night to enhance muscle growth.

✅ Avoid Excessive Cardio – Stick to low-impact & HIIT to prevent muscle depletion.

FAQs

Can You Build Muscle on GLP-1s?

✅ Yes! With strength training & high-protein intake, you can preserve and even build muscle.

How Long Does It Take to See Muscle Gains?

✅ Strength improvements occur within 4-6 weeks; visible muscle retention within 8-12 weeks.

Should I Avoid Cardio on GLP-1s?

❌ No, but limit excessive cardio. Focus on low-impact, short-duration sessions.

Conclusion: Stay Strong on GLP-1s

A combination of strength training, resistance work, and HIIT is essential to maintaining muscle mass while on GLP-1 medications. Stick to a structured workout routine, eat enough protein, and progressively overload your workouts to keep your muscles strong and resilient.

Next Steps:

➡ Download a Free GLP-1 Workout Plan

➡ Check Out High-Protein Diet Tips for GLP-1 Users

➡ Subscribe for Weekly GLP-1 Fitness & Health Updates!

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