Preserving Muscle on GLP-1: The Strength Training Minimum

The Problem

Without intervention, 25-40% of weight lost on GLP-1 medications is lean mass (muscle). This matters because:

• Muscle drives your resting metabolic rate
• Less muscle = easier weight regain after stopping medication
• Muscle loss accelerates aging and reduces functional capacity

The Minimum Effective Dose

Research shows 2 sessions per week of resistance training is enough to preserve nearly all lean mass during GLP-1 weight loss. You don't need to become a gym rat.

The Simplest Program That Works

Session A (20 minutes):

• Goblet squats: 3 × 10
• Push-ups (or dumbbell press): 3 × 10
• Dumbbell rows: 3 × 10 each side

Session B (20 minutes):

• Romanian deadlifts: 3 × 10
• Overhead press: 3 × 8
• Lat pulldown (or band pull-apart): 3 × 12

Alternate A and B with at least 1 rest day between. That's it — 40 minutes per week total.

Key Principles

• Progressive overload: Add weight or reps every 1-2 weeks
• Compound movements: Multi-joint exercises give the most return
• Protein timing: 25-40g protein within 2 hours of training
• Don't skip legs: Lower body has the largest muscles, biggest metabolic impact

What About Cardio?

Walking is great for health but does NOT preserve muscle. Prioritize strength training. Add walking as a bonus, not a replacement.

The Non-Negotiable Stack

The combination that reduces lean mass loss to near zero:

1. 80-120g protein daily
2. 2x/week strength training (as above)
3. Adequate sleep (7+ hours)

This is the single highest-impact habit stack alongside your medication.