The GLP-1 Fitness Playbook: Lose the Fat, Keep the Muscle
GLP-1s are all the buzz these days, especially in the weight loss world. The science behind them is constantly evolving. New versions are hitting the market, with more on the horizon. With this new aid being used by more and more people, our understanding of them is getting better, and the approach we need to take in the gym is evolving as well. So if you're taking GLP-1 medication, new research proves that how you lose weight matters just as much as how many pounds you drop, especially as it relates to fat loss and muscle loss. That's where strength training can change the outcome.
When GLP-1 (glucagon- like peptide-1) medications hit the market as a means of aiding in weight loss, they provided a new approach to helping manage appetite, which has helped move the needle for those experiencing stalled weight loss (aka: the dreaded plateau). These days, they can offer a lifeline to people trying to overcome some of the biggest challenges of losing weight: managing hunger and “food noise.” For people who have been struggling with weight loss, even despite making changes to their nutrition and activity, GLP-1s have given people another tool in the weight loss arsenal.
GLP-1 medications work by mimicking the hormones that regulate appetite, slow digestion, and increase feelings of fullness, which, in turn, can reduce appetite (and therefore food intake). This makes hitting a calorie deficit much easier. Meaning: we can drop that mindset of exercising to burn as many calories as humanly possible, as if we were trying to hit the highest score on a video game. We can work smarter, not harder!!!
Here’s where strength training enters the chat. Strength training a client who is using a GLP-1 should be centered around their current fitness and strength level, of course. From there, the priority is to preserve the amount of muscle they have, with consideration of the fact that most clients on GLP-1s are operating on less fuel. The goal is to build muscle within the confines of the energy that's available, not the aim to burn even more- the calorie deficit is already there. There’s no need to lean into it. (More is not more).
Multi-joint exercises should be the exercise priority, for enhanced functionality (it’s how our bodies work- our muscles work together, not in isolation), to help preserve muscle mass, and to help improve metabolism. Given that, rest is also important. After each set, there should be an opportunity to rest before the next set. Again, the focus is on muscle growth, rather than moving from exercise to exercise with little to no rest, with an eye on maximum calories burned.
Train smarter, not harder—and make your workouts work with the science, not against it!
If you are taking a GLP-1 or another medication to support your weight-loss journey, your training should reflect that goal.
Reach out to one of our knowledgeable trainers to develop a strength-training program that is designed around your body, your goals, and the changes that come with medication-assisted weight loss. We’ll focus on what matters most beyond the number on the scale: preserving lean muscle, maintaining strength, supporting bone health, and building a stronger, more capable body.
