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GLP-1 and Strength Training: What You Need to Know
Wondering how to build muscle on GLP-1 medications like Ozempic or Mounjaro? You’re not alone—and we’ve got you covered. Whether you’re just starting your journey or adjusting your training while using a GLP-1, strength training can help you feel stronger, healthier, and more in control.
First, what is GLP-1?
GLP-1 medications are used to support weight loss and blood sugar management. They work by helping you feel fuller, longer—which is great for weight control, but sometimes they also reduce your appetite so much that people accidentally eat too little. That matters because…
Strength training needs fuel.
To build strength and muscle, your body needs protein, energy, and the right kind of workouts. If you’re not eating enough—especially enough protein—you might lose muscle instead of building it. That’s why if you’re on a GLP-1, you’ve got to be intentional about strength training and what you eat around it.
Don’t just lose weight. Build strength. These 3 tips will help you do both:
1. Start with full-body resistance training, twice a week
If you’re new to strength training, focus on the basics. Compound movements like squats, deadlifts, push-ups, and overhead presses work multiple muscle groups and give you the most return for your effort. Two full-body sessions per week is a great place to start for building strength without overdoing it.
2. Eat enough—especially protein
GLP-1 medications often reduce appetite, which can make it harder to eat enough to support muscle repair. Aim for 20–30g of protein after each workout. This could be a protein shake, Greek yoghurt, eggs, or lean meats. Your muscles need it to recover and grow.
3. Focus on strength, not the scale
While GLP-1 can lead to rapid weight loss, not all weight loss is healthy — especially if it includes muscle. Strength training helps preserve lean muscle and supports a healthier metabolism. Keep an eye on how you’re feeling, moving, and lifting, not just what the scales say.
Strength training supports mental health too
Many people start GLP-1 medication to address physical health concerns, but they often stick with their new habits because of how it makes them feel — not just physically, but mentally. Strength training can boost mood, reduce anxiety, and build confidence. Over time, the benefits go beyond the gym: feeling stronger often means feeling more in control, more energised, and more like yourself.
You don’t have to go it alone
Whether you’re just beginning or returning to fitness with support from GLP-1 medication, remember: you’re not the only one. Many people are looking to build muscle on GLP-1 as part of a healthier, stronger lifestyle. There’s value in finding a routine that suits your energy levels, your goals, and your pace. Progress doesn’t need to be perfect—just consistent, supported, and sustainable.