What You Need to Know About GLP-1 Medications, Muscle Loss, and Exercise

If you’re using a medication like Ozempic®, Wegovy®, or Mounjaro® to help with weight loss, you’re not alone. These GLP-1 medications have become a popular tool for people trying to improve their health and manage their weight—often with dramatic results.
But here’s something you might not have heard: while these medications help reduce appetite and support weight loss, they can also lead to muscle loss if you’re not careful. That matters—not just for how strong you feel now, but for your long-term health, energy, and ability to maintain weight loss over time.
So, whether you’re just starting on a GLP-1 or are already on your way, here’s what you need to know to stay strong and healthy as the scale moves.
How GLP-1 Medications Work
GLP-1 stands for glucagon-like peptide-1, a hormone your body naturally produces. It helps regulate your blood sugar and tells your brain when you’re full. GLP-1 medications—like Ozempic®, Wegovy®, and Mounjaro®—mimic this hormone, helping you feel full sooner, eat less, and lose weight.
These medications were originally developed for people with type 2 diabetes, but they’re now widely prescribed for weight loss—even for people without diabetes—because of how effective they are at reducing hunger and promoting calorie reduction.
“These medications help regulate blood glucose and reduce appetite, often resulting in significant weight loss in people with obesity or Type 2 diabetes.”
— American Diabetes Association, 2024
Weight Loss Is Good—But Not All Weight Is Fat
When people lose weight quickly, especially with appetite-suppressing medications, it’s not just fat they lose. They can also lose muscle.
In fact, research shows that up to 30–40% of the weight lost with GLP-1 drugs may come from muscle mass if you’re not exercising or eating enough protein.
Why does that matter? Because muscle plays a key role in your:
- Metabolism
- Balance and stability
- Strength and stamina
- Long-term weight maintenance
Losing too much muscle can make you feel weak, increase your risk of injury, and make it harder to keep the weight off later on.

How to Keep Muscle While Losing Weight
Here’s the good news: with the right exercise and nutrition approach, you can protect your muscle and feel strong during weight loss.
Strength training is essential.
You don’t need to be a bodybuilder. Lifting light weights, using resistance bands, or doing bodyweight exercises like squats, lunges, and pushups 2–3 times per week is enough to preserve and build muscle.
Eat enough protein.
If your appetite is low, it’s easy to skip meals—but your muscles need protein to stay healthy. Try to include a good source of protein at each meal, such as chicken, fish, tofu, beans, Greek yogurt, or a protein shake. Most adults need about 20–30 grams per meal, though this may vary depending on your goals and activity level.
Stay active every day.
In addition to workouts, move throughout the day—walk, stretch, or take the stairs. Consistent movement helps maintain energy and prevent stiffness, especially as you lose weight.
Get enough rest.
Weight loss, medication, and exercise can all take a toll. Sleep and rest are critical for muscle recovery and overall wellness. Listen to your body and rest when needed.
Common Side Effects That May Affect Exercise
Some people on GLP-1 medications experience nausea, fatigue, dizziness, or dehydration. These side effects can make workouts harder and increase your risk of injury or burnout.
If you’re experiencing any of these, consider:
- Slowing down your workouts or shortening the duration
- Drinking more water throughout the day
- Eating a small protein-rich snack before you exercise
- Talking to your healthcare provider about dosage or timing
It’s okay to adjust your routine. Staying active is important, but so is being kind to your body.
Questions to Ask Yourself (or Your Trainer)
If you’re taking a GLP-1 medication, here are a few things to consider to keep your health and progress on track:
- Am I doing any strength training to protect my muscles?
- Am I getting enough protein to fuel my body?
- How’s my energy level—am I recovering well between workouts?
- Do I need help adjusting my workouts or meal plan?
- Am I focused only on the number on the scale—or also how I feel, move, and perform?
GLP-1 medications can be a helpful part of your weight loss journey—but they aren’t a magic solution. To get the best results and feel your strongest, pair your medication with smart fitness habits like strength training, protein-rich eating, and regular movement.
Talk to a fitness coach, personal trainer, or registered dietitian who understands GLP-1 medications and can help you create a routine that supports your goals. The goal isn’t just to lose weight—it’s to feel strong, energetic, and healthy for the long haul.