Fueling Your Fitness: Why Strength Training Is Essential While on a GLP-1 Medication
GLP-1 medications like semaglutide (Ozempic®, Wegovy®) and tirzepatide (Mounjaro®, Zepbound™) have quickly become popular tools in the world of medical weight loss. These medications are incredibly effective at suppressing appetite, regulating blood sugar, and helping the body shed excess fat. But while the scale might move in the right direction, what you lose—and what you keep—matters just as much as how much you lose.
One of the most important things you can do while taking a GLP-1? Incorporate strength training into your weekly routine. It’s not just a nice bonus—it’s a game-changer for your metabolism, body composition, and long-term success.
What Happens to Your Body on a GLP-1?
GLP-1 medications slow gastric emptying, decrease hunger hormones, and help regulate blood sugar—all of which result in reduced cravings and lower calorie intake. This often leads to significant and sometimes rapid weight loss. However, without intentional movement or resistance training, the body can lose muscle along with fat.
This is critical because muscle is metabolically active tissue—the more muscle you have, the more calories your body burns at rest. Losing too much muscle can lead to:
A slower metabolism
Fatigue or weakness
Plateaus in weight loss
Difficulty maintaining weight loss long-term
That’s where strength training comes in.
Why Strength Training Is a Must While on GLP-1s
Strength training—also known as resistance or weight training—involves using your body weight, free weights, machines, or resistance bands to build and maintain muscle. For those on a GLP-1 medication, it plays a critical role in maintaining lean body mass, preventing metabolic slowdown, and enhancing overall body composition.
Here are just a few of the many benefits of strength training while on a GLP-1:
Preserves Lean Muscle – Ensures the majority of weight lost comes from fat, not muscle.
Boosts Metabolism – More muscle = more calories burned, even at rest.
Improves Strength & Function – Everyday activities become easier and energy levels rise.
Supports Hormonal Balance – Exercise can help regulate estrogen, cortisol, and insulin.
Builds Confidence – Seeing physical changes in strength and tone boosts mental and emotional well-being.
Even just 2–3 strength sessions per week can make a massive difference in how you feel and the results you achieve.
Cardio vs. Strength Training—Do You Need Both?
Yes, both have benefits—but if you're limited on time, prioritize strength training. Cardio helps with endurance and heart health, but it doesn’t have the same muscle-preserving or metabolism-boosting effects as resistance training. A balanced routine might look like:
2–3 days of strength training (full body or split routines)
1–2 days of light-to-moderate cardio (walking, cycling, etc.)
Stretching or mobility work to round out your week
If you’re just getting started, don’t overthink it. Start small—think bodyweight squats, wall pushups, or light dumbbells—and build from there. The goal is progress, not perfection.
What If You’re Losing Weight Quickly?
Some clients on GLP-1 medications lose weight faster than expected, which can feel exciting—but also a little overwhelming. Quick weight loss increases the risk of losing muscle unless you’re actively working to preserve it. That’s why strength training and adequate protein intake go hand in hand with GLP-1 use.
Not only does training help maintain muscle and strength, but it can also prevent the "skinny fat" effect—where you lose weight but still feel soft, weak, or lack tone. Strength training helps you look fit, not just thinner.
The Core Aesthetic Approach: Weight Loss + Wellness
At Core Aesthetic, our goal isn’t just to help you lose weight—it’s to help you look and feel your best. We offer a medical weight loss program that combines the power of GLP-1 medications with personalized support, nutritional guidance, and wellness tools like InBody scans, Lipo-Mino injections, and strength-building advice.
We understand that every body is unique, and so is every goal. Whether you're new to exercise or ready to take your fitness to the next level, we’ll help you build a realistic and effective plan that fits your lifestyle. Together, we’ll focus not only on the number on the scale—but on your strength, confidence, and long-term health.
