GLP-1 and Resistance Training: Why it’s Important and How to Do It

Sep 10

GLP-1 medications have proven to be effective in treating obesity and type 2 diabetes. They promote weight loss by helping people feel fuller longer, slowing digestion, and curbing food cravings.

However, using GLP-1 medications not only causes fat loss but also reduces muscle mass. Studies have shown that 15% to 60% of the weight lost on GLP-1s is lean mass or muscle.

And that is why resistance training, also known as strength training or weight training, is essential. Regular strength training can help preserve lean muscle, improve body composition, boost physical function, and support a healthier metabolism.

In this guide, we'll explain why resistance training is important when taking GLP-1 medications and how to build a fitness routine that works for you.

Why Resistance Training Is Important with GLP-1s

GLP-1 drugs reduce appetite and calorie intake, which promotes fat loss. However, this calorie deficit increases the risk of muscle loss if the body is not provided a way to preserve it.

Muscle is essential for daily function, joint protection, metabolism, and balance. If you lose muscle along with weight, you may feel weaker, less steady, or more exhausted even as the scale improves. This pattern is the same in all GLP-1 and GIP/GLP-1 findings.

Resistance training encourages your body to maintain lean muscle while losing fat using the medication.

Strength training provides the signal the body needs to preserve muscle. That signal becomes especially important during GLP-1 treatment, when weight loss happens quickly, and energy intake is lower.

Resistance training is also necessary for a healthier metabolism. Muscle is a metabolically active tissue, so it needs energy even when you're at rest. Building muscle is one way to increase your basal metabolic rate (BMR), the number of calories your body burns at rest to keep your organs functioning.

Resistance training is also important for bone health. Rapid weight loss is frequently associated with decreased bone mineral density, which can weaken bones and increase the risk of osteoporosis and fractures in later life. This is especially true for postmenopausal women and older adults.

A 2024 analysis of a randomized clinical trial of the GLP-1 agonist liraglutide showed that people who used the medication without exercise lost weight effectively but experienced reductions in bone density at the hip and spine. In contrast, those who combined liraglutide with regular exercise achieved strong weight loss while preserving bone mineral density.

Other benefits of resistance training beyond preserving muscle mass and bone health include:

Cardiovascular and respiratory health
Mental and emotional well-being
Improved sleep quality
Increased energy

What Are the Best Types of Resistance Training for People on GLP-1?

Resistance training is any workout that involves working against an external resistance. A band, free weights, or even your own body weight could serve as the resistance. Resistance training doesn't have to mean bodybuilding.

1. Free weights

Lifting heavy items builds muscle. A free-weight workout allows you to perform a wide variety of exercises that target almost every major muscle group, including your legs, chest, back, shoulders, and arms.

Some excellent free weight equipment includes:

Barbells
Dumbbells
Kettlebells
Weight plates
Medicine balls

Start with a weight that allows you to complete your repetitions with good form while still feeling challenged during the final few reps. As your strength improves, gradually increase the weight or the number of repetitions.

2. Resistance bands

Resistance bands provide a different type of resistance than free weights. While dumbbells maintain the same weight (or resistance) throughout your workout, bands provide continuous tension throughout each movement.

They are lightweight, portable, and easy on the joints, and they help you maintain control throughout your full range of motion. Think of these as your go-to exercises when you're traveling or want to challenge your squats, lunges, or glute bridges.

Some band exercises include:

Band rows
Glute bridges with bands
Lateral band walks
Chest presses
Squats with bands
Shoulder presses

3. Bodyweight exercises

You don't need any equipment to build strength. Bodyweight exercises use your own body weight as resistance and are ideal for beginners to learn the fundamentals of movement patterns.

Examples include:

Squats
Lunges
Push-ups (wall, incline, or floor)
Step-ups
Glute bridges
Planks
Bird dogs
Chair sit-to-stands

As you become stronger, you can make these exercises more challenging by increasing repetitions, slowing the movement, or progressing to more advanced variations.

4. Machines

While machines can seem difficult for beginners, they’re a great place to start. Most gym machines are designed to provide guided movement patterns and maintain proper form, which helps reduce the learning curve for beginners. They can also boost confidence by providing greater stability than free weights.

Common machines include:

Leg press
Chest press
Seated row
Lat pulldown
Leg extension
Hamstring curl
Shoulder press

5. Cable systems

Cable machines use adjustable pulleys that provide smooth, constant resistance throughout each exercise. They allow you to move through a natural range of motion while training muscles from multiple angles.

Cable exercises can improve strength, balance, coordination, and core stability. Popular cable exercises include:

Cable rows
Chest flys
Face pulls
Triceps pushdowns
Cable woodchops
Pallof presses

6. Walking lunges

Walking lunges are among the best exercises for strengthening multiple muscle groups at once, including the quadriceps, hamstrings, glutes, and calves. They also challenge your balance, coordination, and core stability.

To perform a walking lunge, step forward with one leg and lower your body until both knees are bent to about 90 degrees. Push through your front heel to bring your back foot forward into the next lunge, alternating legs as you move. Keep your chest upright, engage your core, and avoid letting your front knee extend past your toes.

Start with bodyweight walking lunges, then progress to holding dumbbells or kettlebells for added resistance.

7. Deadlifts

Deadlifts target the glutes, hamstrings, lower back, core, and upper back, while also improving grip strength, posture, and functional movement.

The deadlift mimics everyday activities such as lifting groceries, picking up a child, or moving heavy objects from the floor.

To perform a basic deadlift, stand with your feet about hip-width apart and hold a dumbbell, kettlebell, or barbell in front of your thighs. Keeping your back straight and your core engaged, hinge at your hips, slightly bending your knees, and lower the weight toward your shins. Push through your heels and squeeze your glutes as you return to a standing position, keeping the weight close to your body throughout the movement.

Start with light weights or no weight and focus on proper form before increasing resistance.

8. Water resistance exercises

Water resistance exercises use the natural push and pull of water to build strength and get your heart pumping while being easy on your joints. It can be a great exercise for people with arthritis, joint pain, obesity, or mobility limitations.

Water resistance exercises may include:

Water walking or jogging
Aqua dumbbell exercises
Leg lifts
Arm presses
Water squats
Aqua aerobics

How Often Should You Strength Train While on GLP-1?

You can begin with 2-3 days per week of full-body strength training, especially if energy or appetite is reduced with GLP-1s.

Keep the sessions short enough to repeat regularly. According to the American Cancer Society, two or three 20- or 30-minute strength-training sessions each week can yield significant health benefits, such as increased muscle mass and greater strength.

A typical full-body workout might include:

One lower-body exercise (such as squats or deadlifts)
One pushing exercise (such as chest presses or push-ups)
One pulling exercise (such as rows or lat pulldowns)
One shoulder exercise
One core exercise

Most strength-training sessions should include 8 to 10 exercises targeting all major muscle groups. If you're just beginning, you don't have to complete all 10 exercises. Start with five or six well-chosen exercises. As your endurance and confidence improve, you can gradually increase the number of exercises in your routine.

For each exercise, aim to perform 2 to 3 sets. A set is one complete round of repetitions before resting.

For example:

Squats: 10 repetitions × 3 sets
Rows: 10 repetitions × 3 sets
Shoulder presses: 10 repetitions × 2 sets

Rest for about 60 to 90 seconds between sets to allow your muscles to recover before the next round.

For most people taking GLP-1 medications, 8 to 12 repetitions (reps) per set is an excellent range for building and maintaining muscle.

Choose a weight that feels challenging during the last two or three repetitions while still allowing you to maintain proper form. If you can easily perform more than 12 repetitions, it may be time to increase the resistance slightly. If you can't complete at least eight repetitions with good technique, the weight may be too heavy

Tips for Exercising While Taking GLP-1 Medications

It can be difficult to include regular exercise in your week if you don't have any practice. Here are some guidelines to make it simpler and achieve better results:

1. Eat enough protein

Consuming enough protein helps build and maintain muscle. According to research, taking 60–75 grams daily can help prevent muscle loss if you're on GLP-1s like Ozempic. For instance, half a cup of cottage cheese contains roughly 14 grams of protein, whereas three ounces of chicken contains about 21 grams.

Aim for:

Fish, poultry, and turkey
Greek yogurt and cottage cheese
Plant-based foods such as quinoa, lentils, and tofu

2. Stay hydrated

Everyone needs proper hydration. This is especially true for those who take GLP-1 drugs. Drink enough water before, during, and after exercise to avoid dehydration. Dehydration can affect blood sugar levels, worsen GLP-1 side effects, and impair overall physical performance.

3. Listen to your body

Observe how your body responds to exercise. If you have pain, discomfort, or strange symptoms, consult your healthcare professional. Adjust your fitness routine as needed to plan for any health concerns.

4. Prioritize recovery

Muscles don't get stronger during your workout; they do so while recovering afterward. That's why rest is an important part of any strength training program.

Try to leave at least 1 day of recovery between workouts that target the same muscle groups. On rest days, you can stay active with light activities such as walking, stretching, yoga, or gentle cycling to promote circulation and reduce stiffness.

Get enough sleep, aiming for at least 7-8 hours of sleep every night, as this will also aid in your recovery and overall well-being.

Should You Do Cardio Too?

Cardio exercises are also important. While resistance training is one of the most important forms of exercise for people taking GLP-1 medications, it shouldn't be your only form of physical activity. A well-rounded fitness routine includes both strength training and cardiovascular (cardio) exercise.

Resistance training helps preserve muscle, while cardiovascular exercise raises your heart rate and strengthens your heart and lungs. It also complements the weight-loss effects of GLP-1 medications by increasing daily calorie expenditure and improving overall fitness.

Examples of cardio include:

Brisk walking
Cycling
Swimming
Dancing
Hiking
Rowing
Elliptical training
Low-impact aerobic classes

If you're new to working out, start with brisk walking for five, ten, or fifteen minutes a day. Aim for 75 minutes of strenuous activity or up to 150 minutes of moderate-intensity activity each week.

FAQs About Resistance Training and GLP-1s

Can you lift weights while taking Wegovy?

Yes. Strength training is one of the best forms of exercise while taking Wegovy. Lifting weights helps preserve lean muscle mass during weight loss, supports a healthy metabolism, improves body composition, and increases strength. Start with light weights and proper form, gradually increasing resistance as your fitness improves.

Is cardio enough while taking GLP-1 medications?

Cardio offers important benefits, including improved heart health, endurance, and calorie burning, but it isn't enough on its own. It doesn't protect lean muscle as effectively as resistance training. For the best results, combine regular cardio with strength training to preserve muscle, improve body composition, and support long-term weight management.

Can beginners do resistance training on GLP-1 medications?

Absolutely. Beginners can start resistance training while taking GLP-1 medications using bodyweight exercises, resistance bands, light dumbbells, or weight machines. Begin with two or three sessions each week, focus on proper technique, and gradually increase the intensity as your strength, confidence, and fitness improve.

Should I do cardio or strength training on GLP-1?

Both should be part of a healthy exercise routine, but strength training deserves priority while taking a GLP-1 medication. Aim for two to three strength-training sessions weekly, then add regular cardio for the greatest overall health benefits.

How quickly will I see results combining GLP-1 with strength training?

Results vary, but many people begin noticing meaningful improvements within 5 to 8 weeks. During the first few weeks, your body adapts to the exercises and builds strength. As you continue training consistently, you'll likely see improved muscle tone, increased strength, better endurance, and a healthier body composition as you lose fat.

Maximize Your Results with GLP-1 and Expert Support

GLP-1 medications like Wegovy, Ozempic, and Zepbound can be effective medications for achieving your weight loss goals, but they're most effective when combined with healthy lifestyle habits. Resistance training helps preserve lean muscle, supports your metabolism, improves body composition, and builds the strength needed to stay active throughout your weight loss journey. Pairing strength training with regular cardio, adequate protein intake, quality sleep, and proper hydration creates a complete approach that supports both short-term success and long-term weight management.

Remember that sustainable weight loss isn't just about reaching a goal weight; it's about improving your overall health, reducing your risk of obesity-related conditions, and building habits you can maintain for years to come.

Before starting any new resistance training or exercise program, consult your NP2Go healthcare provider. GLP-1 medications can affect your appetite, hydration, energy levels, and exercise tolerance, so your provider can help you choose a safe, effective workout plan based on your health history, fitness level, and weight loss goals.

At NP2Go, we're committed to helping you get the most from your GLP-1 treatment. Our trained providers take a comprehensive approach to medical weight loss, creating personalized plans that combine evidence-based medications with practical lifestyle strategies to help you achieve lasting results. Whether you're just starting your weight loss journey or looking to overcome a plateau, we're here to support you every step of the way.

Schedule a consultation with NP2Go today to learn whether GLP-1 therapy is right for you or to optimize your current treatment plan. Together, we can help you lose fat, preserve muscle, improve your overall health, and build sustainable habits that support lifelong success

GLP-1 and Resistance Training