The Truth About GLP-1s and Strength Training for Women

If you follow anything in the health or fitness world right now, you’ve probably noticed a shift.

People aren’t really talking about what diet works best anymore. Instead, the conversation sounds more like: Which GLP-1 medication works best?

Ozempic

Wegovy

Zepbound

Who’s getting results?

Where are they getting it from?

How much does it cost?

And while these medications can absolutely be helpful tools—and everyone’s results and side effects will vary—one thing is becoming very clear:

Strength training isn’t just important… it’s CRUCIAL!

Here’s Why

GLP-1 medications are helping millions of people lose weight by reducing appetite and regulating blood sugar—but there’s an important piece that often gets overlooked.

Weight loss isn’t just fat loss.

When weight comes off quickly, muscle is often lost too. Research shows that 15–40% of weight lost on GLP-1 medications may come from lean mass, including muscle.

And here’s the bigger picture…

We’re already losing muscle as we age. For women, this can begin in our 30s, with 3–8% muscle loss per decade, accelerating during and after menopause. And since many women using these medications fall in the 35–55 range, this is happening at a time when muscle is already declining.

So, when you combine natural muscle loss with rapid weight loss, you’re accelerating muscle loss at a time your body needs it most. But with common side effects like nausea and fatigue, starting or sticking to a strength training routine can feel challenging for many. That’s where working with a certified, experienced coach can make a big difference.

A good coach understands these challenges and can adjust workouts, modify movements, and meet you where you are—so you can continue progressing safely and consistently.

Because avoiding strength training isn’t the answer. It’s part of the process. 💪

Why We Need Muscle Now More Than Ever

If the goal is to feel strong, healthy, and confident—and to build habits you can actually sustain, then muscle matters! Not only does it improve body composition by minimizing the appearance of loose skin during weight loss, it’s also crucial in supporting and sustaining your:

• Metabolism

• Bone density

• Overall mobility

• Strength and energy

• Long-term weight maintenance

  
  

When muscle loss becomes too significant, people often feel weaker, more fatigued, and less capable—even if the number on the scale is going down.

That’s why, as a coach, I always come back to this: strength training and adequate protein intake need to be part of the plan—not an afterthought. Too often, clients focus on weight loss first and delay strength training until later in the process or once they’ve hit their “goal weight.” While it’s never too late to start, the longer you wait to build muscle, the harder it becomes—especially if muscle loss has already begun due to age or medication.

The Bigger Picture

While GLP-1 medications can be a helpful tool— they’re not the solution on their own. Creating habits that will help you build overall strength and health is the best way to maximize your results. So, if you’re using (or considering) a GLP-1, focus on incorporating these changes to your routine…

1. Lift weights 2–4x/week Even just 30 minutes of strength training, done consistently, can help build and maintain muscle.

2. Increase your protein intake When you’re eating less, protein matters even more. Aim for ~30–40g per meal when possible. Simple options include: chicken or turkey, fish, eggs, greek yogurt, whey or plant-based protein supplements.

3. More overall movement Aim for 7–10k steps per day when possible. Walking and daily movement supports energy, recovery, and even digestion.

4. Focus on how you feel Real signs of progress include increased energy, improved strength, quality sleep and mood.

If you have questions about how to incorporate strength training or want help building habits that support your goals —we’re here for you. Reach out anytime. 💛

With much fitness love,

 Nina