💪 Exercise Guide

EXERCISE ON GLP-1s: TRAINING FOR MUSCLE PRESERVATION

📅 Updated December 2025 ⏱️ 12 min read

🎯 The Goal

Your body will lose both fat AND muscle on GLP-1s. Resistance training is the signal that tells your body: "I need this muscle — don't burn it." Combined with adequate protein, you can dramatically shift the ratio of weight loss toward fat and away from lean mass.

WHY RESISTANCE TRAINING IS NON-NEGOTIABLE

Without exercise, research shows 25-40% of weight lost on GLP-1s comes from lean mass. With resistance training and adequate protein, this can drop to 10-20%.

The math matters. For a man losing 50 lbs:

  • Without training: Lose 15-20 lbs of muscle
  • With training: Lose 5-10 lbs of muscle

That 10-15 lb difference is years of potential muscle gain — or loss. Resistance training isn't optional.

The Muscle Preservation Principle

Your body preserves what it uses. Lift weights → body gets the signal that muscle is needed → muscle is spared during weight loss. Skip lifting → body sees muscle as expensive tissue to maintain → muscle gets burned for energy.

THE OPTIMAL TRAINING APPROACH

Frequency: 3-4 days per week of resistance training
Focus: Compound movements that work multiple muscle groups
Intensity: Moderate to heavy — enough to challenge muscles
Volume: Moderate — you're in a deficit, recovery is limited

Sample 3-Day Full Body Split

DAY 1 PUSH FOCUS

  • Barbell Bench Press3×8-10
  • Dumbbell Shoulder Press3×10-12
  • Leg Press3×10-12
  • Tricep Pushdowns3×12-15
  • Lateral Raises3×15

DAY 2 PULL FOCUS

  • Lat Pulldowns3×10-12
  • Seated Cable Rows3×10-12
  • Romanian Deadlifts3×10
  • Dumbbell Curls3×12-15
  • Face Pulls3×15

DAY 3 LEGS & CORE

  • Goblet Squats or Back Squats3×10-12
  • Leg Curls3×12
  • Walking Lunges3×10/leg
  • Calf Raises3×15
  • Plank3×30-60 sec

KEY TRAINING PRINCIPLES ON GLP-1s

1. Prioritize Compound Movements

Squats, deadlifts, bench press, rows, and overhead press work multiple muscles and give the strongest preservation signal. Don't waste limited energy on isolation exercises.

2. Maintain Intensity, Reduce Volume

You're in a caloric deficit. Recovery is compromised. Keep weights challenging but don't overdo sets. 3 sets per exercise is plenty.

3. Don't Chase PRs

The goal during weight loss is preservation, not progression. If you maintain your strength while losing 30+ lbs, that's a huge win. Don't expect to get stronger.

4. Listen to Your Body

Some days energy will be low. Do what you can. A lighter workout is infinitely better than skipping entirely.

⚠️ Don't Skip Legs

Legs are your largest muscle group and have the biggest impact on overall muscle preservation and metabolic rate. Skipping legs = faster muscle loss.

WHAT ABOUT CARDIO?

Cardio is secondary to resistance training for muscle preservation, but it has its place:

  • Walking: Best form of cardio on GLP-1s. Low impact, doesn't interfere with recovery, helps with GI symptoms. 7,000-10,000 steps daily.
  • Moderate cardio: 20-30 minutes of cycling, swimming, or elliptical 2-3x/week is fine. Don't overdo it.
  • HIIT: Can work but taxes recovery. Keep sessions short (15-20 min) and don't do more than 2x/week.

The hierarchy: Resistance training > Walking > Moderate cardio > HIIT

RECOVERY CONSIDERATIONS

Recovery is compromised when you're in a caloric deficit. Support it by:

  • Sleep: Aim for 7-9 hours. Sleep is when muscle repair happens.
  • Post-workout protein: 30-40g protein within 2 hours of training.
  • Rest days: At least 1-2 days between resistance sessions for the same muscle groups.
  • Deload weeks: Every 4-6 weeks, reduce weight by 40-50% for a week to allow full recovery.

IF YOU'RE NEW TO LIFTING

Never lifted before? That's okay. Start here:

  1. Week 1-2: Learn the movements with light weight. Form first.
  2. Week 3-4: Gradually increase weight. Find challenging but manageable loads.
  3. Week 5+: Follow the program above, adjusting weight as needed.

Consider 2-3 sessions with a personal trainer to learn proper form. It's worth the investment to avoid injury.

TRACKING PROGRESS

Don't just track scale weight. Also track:

  • Strength levels: Are you maintaining weights on key lifts?
  • Body measurements: Waist, chest, arms. Waist should drop faster than arms.
  • How clothes fit: Often more telling than the scale.
  • Progress photos: Monthly. Visual changes are motivating.

READY TO START?

Find a telehealth provider and start your GLP-1 journey with training guidance.

Compare Providers →