How to Stay Strong While Losing Weight on GLP-1s

When someone tells me the weight is finally coming off, I’m happy for them. Then I want to know how they feel. Is it easier to get up from a low chair? Can they carry the groceries in one trip again? How does the weight they lifted last week feel in their hands today? Those are things I pay attention to as a trainer.

If you’re losing weight on a GLP-1, here’s a number worth knowing. In one study, 38% of the weight participants lost came from lean mass. That’s almost 40%. It’s a good reason to make strength training part of the plan while you’re losing weight. Research advisory summarizing the STEP 1 study

There’s encouraging research on that, too. In a 40-week study, adults taking a GLP-1–based medication who lifted three times a week lost about the same amount of weight as those who kept up their usual activities. The group that lifted held on to more lean mass and got stronger on the exercises the researchers measured. Nature Medicine study

Say you lose 50 pounds on a GLP-1. If 38% of that came from lean mass, as it did in the first study, that would be 19 pounds. In this example, you’ve lost almost 20 pounds of lean mass along the way. Think of your body at its new weight as a smaller engine that needs less fuel (calories). If you go back to your old caloric intake and it’s more than your body needs now, those extra calories will add up and you’ll put fat back on over time. That’s why it’s best to lift weights while you’re losing weight. If you’ve already lost muscle, we’ll work on building it back with strength training and enough protein to support it. NIH guidance on maintaining weight

How I’d get you started

I start you with a weight you can lift for 10 controlled reps. When those 10 reps start to feel easier, we’ll see if you can do a couple more with the same form. Once you can do that consistently, I’ll add a little weight and bring the reps back down. If the extra weight changes the way you move, I’ll back it off. I want to see you control the last rep the same way you controlled the first.

Some days you’ll come in stronger than you expected. Other days you didn’t sleep well or you haven’t been eating as much, and I can see it in the first set. We adjust that day’s workout and keep moving. My trainers and I keep track of your weights and reps so whoever works with you next knows where you left off.

If your appetite has dropped, tell us. Our nutritionist can help you figure out what to eat and how to get enough protein when you’re eating smaller meals. My trainers and I will pay attention to how much energy you have in the gym and how you recover between sessions. We’ll use that to adjust your workouts as you go.

If you’re already losing weight and wondering where to start, come see us. At your first assessment, we’ll talk about what you want to feel stronger doing and find a starting point you’re comfortable with. We offer private, one-on-one training in East Boca and West Boca.

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