Exercises That Help Combat Muscle Loss on GLP-1s

GLP-1s are widely beloved for their ability to help people shed weight, but an obvious concern that comes with rapid weight loss is the potential of losing muscle with it. This is a common occurrence with people taking GLP-1s if they’re not careful about their diet and exercise. Whether you just began your journey and want to avoid losing muscle or you’re months into your treatment and want to gain some back, we have expert-recommended exercises that can help.

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Muscle loss on GLP-1s

“In my experience working with clients on GLP-1s, the biggest challenge isn’t just losing weight, it’s holding onto lean muscle,” says boxing and fitness trainer Kollins Ezekh. “When your appetite drops, it’s easy to under-eat and unintentionally lose strength,” says Ezekh. “The key is to make sure you’re retaining muscle strength, tone and definition when you’re under a calorie deficit (a common effect of taking a GLP-1),” says productive wellness expert Kira Jones.

There are a handful of lifestyle choices and exercises that can help you keep the muscle on during your GLP-1 journey. “I’ve seen clients maintain tone, energy and confidence simply by staying active and keeping protein a daily priority,” says Ezekh. “The goal is to reshape, not just shrink.”

Exercises to help combat muscle loss while on GLP-1s

Resistance training

Ezek says he builds resistance training into GLP-1 users’ routine from the start to avoid loss of strength. “Even if you’re simply using light weights or a resistance band (like these), you’re challenging your muscles against an external force, which will help you build or at least maintain muscles,” says Jones. For example, she recommends the squat to shoulder press exercise. “It relies on resistance as you press away from the floor with your legs/glutes and shoulders/arms,” she says. “Bonus points if you have a band above your knees to press out against as you squat, and dumbbells in your hands as you press up towards the ceiling.”

Plank thrust

Celebrity personal trainer Nicole Winhoffer recommends putting a plank thrust in your routine to help combat muscle loss. “Place your arms under your shoulders. Get into a plank position. Bring one leg to 90 degrees of your hip. Imagine an L shape. Dip hips five inches, almost touching the ground, then bring hips back up,” directs Winhoffer. She suggests completing 30 reps with each leg. “This increases the muscle tone in the hips, arms, thighs and butt.”

Functional movements

You don’t need necessarily need heavy weights, says Ezezk, what matters most is consistency. “We focus on functional movements, squats, lunges, rows, and pushups, things that make the body move as one unit.” He adds that even “a few sessions a week using bands, dumbbells or just body weight can make a huge difference.”

Time under tension

“Using slow and controlled movements helps keep your muscles engaged for as long as possible, which in turn maximizes the benefits of your exercises. Think pulses, holds and slow reps,” says Jones. Opt for a slower tempo for each repetition to increase the time a muscle is under strain to help boost strength and muscle growth instead of traditional faster reps.

Thigh toner

According to Winhoffer, this one “cinches the waist, lifts the butt and tightens the skin throughout the whole body.” To do the thigh toner, begin on all fours, then do one arm side hydrant to arabesque kick. To break it down: “Bring one arm to the ceiling. Keep the wrist in the air directly above the wrist on the floor so it creates one line. Bring one leg to the side (like a hydrant) and carry it back to extend into an arabesque flick.” Do this for 30 reps on each leg.

Donkey kicks

“Donkey kicks are an amazing exercise because while they focus on the lower body, your full body is engaged (biceps, shoulders, core, etc.),” says Jones. “By using a resistance band around your knees, a dumbbell under your knee or ankle weights, you can add resistance. Bonus points if you add a pulse or hold.”

Cellulite eraser tricep toner

This exercise features swim backs to improve the tone in the back of the arms. “Kneel down and come to a 45-degree slant with your upper body. Bring both hands in front of you so wrists meet, shooting forward at the top of the scalp. Bring one arm back behind you as you smack back with an inward motion,” explains Winhoffer. “Think: crossing your spine with your hand.”