14 Oct Maintaining Muscle Mass While Taking GLP-1 Medications
Maintaining Muscle Mass While Taking GLP-1 Medications
GLP-1 medications like Ozempic, Wegovy, and Mounjaro have become popular tools for managing weight and improving metabolic health. While they are highly effective for fat loss, recent research shows they can also lead to some loss of lean muscle mass. The good news? With the right training and nutrition strategy, you can preserve your muscle while enjoying the benefits of GLP-1 therapy—and that’s where the team at Physical Equilibrium in Midtown Manhattan and East Hampton can help.
The Science Behind Muscle Loss on GLP-1s
Studies show that people taking GLP-1 medications tend to lose mostly fat, but a small percentage of their total weight loss also comes from lean mass. On average, muscle makes up about 20–30% of total weight loss, depending on activity level and nutrition habits. For most people, that means muscle loss is modest—but it can become a concern for older adults, those with lower protein intake, or people who aren’t strength training.
Interestingly, researchers also note that while some muscle may be lost, the quality and function of remaining muscle often improve. GLP-1s can enhance metabolism and reduce fat infiltration in muscle tissue, meaning you may end up stronger and more efficient overall—especially when you train smart.
How to Maintain Muscle on GLP-1 Therapy
1. Prioritize Strength Training
The single best way to maintain muscle is through resistance training. Lifting weights, performing bodyweight movements, or using resistance bands all help stimulate muscle protein synthesis. Studies show that people who strength train while on GLP-1s maintain significantly more lean mass than those who don’t.
2. Get Enough Protein
Appetite suppression is common on GLP-1s, but protein intake is critical for preserving muscle. Aim to include high-quality protein at each meal—lean meats, eggs, fish, dairy, tofu, or plant-based alternatives—to give your muscles what they need to rebuild and recover.
3. Track More Than the Scale
Weight alone doesn’t tell the full story. Monitoring body composition—how much of your body weight is muscle versus fat—gives you better insight into your progress. Physical Equilibrium’s trainers can help track these metrics and adjust your workouts accordingly.
How Physical Equilibrium Supports GLP-1 Users
At Physical Equilibrium, our trainers specialize in helping clients maintain and build strength while managing weight. We design customized strength programs that fit your energy levels and physical condition while incorporating proper recovery and mobility work. Our team also offers nutrition coaching to ensure you’re getting enough protein and nutrients to protect your muscle mass.
Whether you’re working out at our East Hampton studio or training in Midtown Manhattan, our experts provide the accountability, structure, and science-backed guidance you need to stay strong, lean, and healthy throughout your GLP-1 journey.
Contact Information:
Physical Equilibrium NYC & East Hampton
Website: www.physeq.com
Phone: +1 917-873-6100
Email: info@physeq.com