​Don't Let GLP-1 Drugs Steal Your Strength: A Certified Trainer’s Muscle-Preservation Playbook Weight Loss Fitness Women's Health Family Health Men's Health

As GLP-1 medications continue to surge in popularity for weight loss, a critical piece of the conversation is being overlooked: the loss of lean muscle alongside fat. While these medications can be highly effective at reducing overall body weight, they often suppress appetite to the point where individuals are not consuming enough nutrients to support muscle preservation. Over time, this can lead to a softer, less toned appearance and a slower metabolism.

Certified Fitness trainer Denise Chakoian, owner of Core Cycle and Fitness LaGree, is raising awareness around this issue, emphasizing that weight loss alone should not be the goal – body composition matters. According to Chakoian, maintaining and building muscle is essential not just for aesthetics, but for long-term metabolic health and strength. She encourages individuals using GLP-1s to take a more intentional, fitness-focused approach to ensure they are losing fat while preserving lean muscle.

Fitness Tips for Those on GLP-1s

1. Prioritize strength training consistently: Aim to incorporate resistance training at least three to four times per week, as this is the most effective way to signal your body to hold onto muscle while losing weight. Without this stimulus, the body is more likely to break down muscle tissue along with fat.
2. Focus on progressive overload: Gradually increasing the weight you lift or the number of repetitions you perform over time is key to building muscle. Even small increases signal adaptation and help prevent muscle loss during a calorie deficit.
3. Don’t rely on cardio alone: While cardio can support heart health and calorie burn, it does little to preserve muscle mass on its own. Strength training should be the foundation of your routine, with cardio used as a complement rather than the main focus.
4. Increase protein intake intentionally: Because GLP-1s suppress appetite, many people unintentionally under-eat protein. Prioritizing protein at every meal helps support muscle repair, recovery and growth, even when overall calories are lower.
5. Train with compound movements: Exercises like squats, deadlifts, lunges and presses engage multiple muscle groups at once, making them more efficient for building and maintaining muscle. These movements also support overall strength and functional fitness.
6. Avoid extreme calorie restriction: It can be tempting to eat very little due to reduced hunger, but this can accelerate muscle loss and slow metabolism. A moderate calorie deficit paired with proper nutrition is far more effective long term.
7. Stay consistent, even with low appetite: On days when you don’t feel like eating or training, consistency still matters. Maintaining a regular routine helps reinforce muscle preservation and keeps progress steady.
8. Incorporate resistance in all forms: If traditional weights feel intimidating, resistance bands, machines or bodyweight exercises can still provide enough stimulus to maintain muscle. The key is adding resistance, not just movement.
9. Prioritize recovery and sleep: Muscle repair and growth happen outside the gym, especially during sleep. Poor recovery can negatively impact muscle retention, energy levels and overall results.
10. Track strength, not just weight: The scale doesn’t tell the full story. Monitoring increases in strength, endurance and muscle tone provides a more accurate picture of progress and ensures you’re maintaining lean mass while losing fat.

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