GLP-1, Weight Loss & How to Protect Your Muscle & Strength

GLP-1 medications like Ozempic, Wegovy and Mounjaro are changing how people achieve weight loss. 

There is a lot of debate and research still to be done in terms of the long term implications of using the drug. That said people are using it, it’s now readily available to everyone.  

The medication reduces appetite, helps regulate blood sugar, and can lead to significant weight loss. 

There are a number of other benefits that are now being cited. 

Second generation drugs are being developed to make the medication easier to take and be more effective in its application of fat loss. 

This is important as not all weight loss is fat loss. Patients also loose muscle mass during calorie deficit periods.

👉 Not all weight loss is fat loss.

What’s the Concern?

With weight loss, the body doesn’t just lose fat—it can also lose muscle (lean mass).

• Up to 25–40% of weight lost may come from muscle if not managed properly

• Less muscle = slower metabolism

• Increased risk of fatigue, weakness, and longevity implications

For women, especially in perimenopause, this is even more important due to natural muscle decline.

Why Muscle Matters

Muscle is not just about appearance. It plays a key role in:

• Metabolism and calorie burning

• Strength, balance, and injury prevention

• Hormonal health

• Long-term weight maintenance

👉 Losing muscle can leave you feeling smaller—but not stronger or healthier.

How to Minimise Muscle Loss

If you’re using GLP-1 medications, these are the recommendations:

1. Prioritise Protein

• Include protein in every meal

• Eat nutrient dense foods

• Use easy options if appetite is low (smoothies, yogurt, eggs, fish, tofu)

2. Strength Train Regularly

• 2–4 sessions per week

• Focus on full-body resistance training over your sessions 

• Gradually progress weights and intensity

• Be consistent 

👉 This is the most effective way to preserve muscle.

3. Avoid Undereating

• Don’t let calories drop too low

• Watch for low energy, dizziness, or excessive fatigue

• Slower, steady fat loss protects muscle better

4. Balance Cardio & Movement

• Walking, yoga, and daily movement are excellent

• Avoid excessive cardio without strength training as this can fasten the pace of muscle loss

5. Support Recovery

• Prioritise sleep and stress management

• Hormonal balance plays a role in muscle retention

The Bottom Line

GLP-1 medications can support weight loss—but they don’t protect your muscle.

That part is up to you.

👉 Protein + strength training + smart habits = fat loss with strength

👉 Neglect them = muscle loss, slower metabolism, and harder maintenance

Same weight loss. Different outcome.

If you’re going to do this—do it strong 💪

If you would like help get intouch for your own toolkit.

• Your personalised strength and resistance training program while taking the medication to minimise muscle loss. 

• Based on your lifestyle and preferences your own set of guidelines to help you create sustainable habits while taking the medication.

• Steps to support you in maintenance post medication.

Ali Fitality