Why Muscle Matters: Preventing Muscle Loss While on GLP-1 Medications

🧠 Why Muscle Matters: Preventing Muscle Loss While on GLP-1 Medications

GLP-1 medications like Mounjaro, Wegovy, and Ozempic are powerful tools in supporting weight loss and blood sugar management. But while the scales might show progress, there’s a hidden risk that many people overlook: muscle loss.

🏋️‍♂️ Why Does Muscle Loss Happen on GLP-1s?

These medications work by reducing appetite and slowing digestion, which naturally leads to eating less. But when your body is in a calorie deficit — especially without enough protein or resistance training — it doesn’t just burn fat. It can also break down lean muscle tissue for energy.

Losing muscle is not the goal. Here's why:

⚠️ The Problem With Muscle Loss

Lower metabolism: Muscle is metabolically active — the more you have, the more calories you burn at rest.

Weaker strength and mobility: Everyday activities, from climbing stairs to lifting groceries, become harder.

Increased risk of weight regain: With less muscle, it’s easier to gain fat back quickly after stopping medication.

Poorer body composition: You might weigh less, but your body may be “skinny fat” — low muscle, high fat ratio.

💪 The Solution: Maintain & Build Muscle

To keep your results sustainable, your weight loss journey needs to focus on preserving and building muscle.

Here’s how:

✅ 1. Resistance Training Is Key

Weight training (or bodyweight exercises) signals your body to keep muscle even when losing weight. Aim for 2–4 sessions per week targeting all major muscle groups.

✅ 2. Eat Enough Protein

Consuming adequate protein supports muscle repair and growth. Aim for 1.6–2.2g of protein per kg of bodyweight daily (speak to your PT or coach for personalised guidance).

✅ 3. Stay Active

Daily movement matters — walking, cycling, or active hobbies help preserve lean mass and support fat loss.

✅ 4. Work With a Coach

GLP-1s are a tool — but pairing them with a structured training and nutrition plan is where the real transformation happens.

👊 Let’s Build a Leaner, Stronger You

If you're currently using a GLP-1 medication or thinking about it, now is the time to prioritise muscle health. With the right support, you can lose fat, maintain strength, and create a physique that’s both lean and powerful — not just lighter on the scale.

💬 Want help building muscle while using GLP-1s? Let’s chat. As a personal trainer with CPD in GLP-1 support, I’ll help you make your transformation last.