Any time you lose weight quickly, some of it comes from muscle. On GLP-1 therapy, where appetite drops and meals get smaller, that risk is real. The single most effective way to push back against it is resistance training — lifting weights, using bands, doing bodyweight strength work — at least two to three times per week.
What 'enough' really looks like
- 2–3 strength sessions per week, 30–45 minutes each
- Full-body movements: squats, hinges, presses, pulls, carries
- Progress gradually — slightly heavier, slightly more reps, slightly better form
- Daily walking on top: 7,000–10,000 steps is a strong baseline
Why this matters long after the medication
Muscle is metabolically expensive tissue — it burns calories at rest, stabilizes blood sugar, and protects independence as you age. Building (or keeping) it during a weight-loss phase is what makes the result durable, not just visible.
You don't need a gym, a coach, or perfect form to start. You need consistency and a plan that progresses.