“Can I still gain strength and muscle while on this medication?”
The short answer is yes—but it takes a focused, intentional approach.
While GLP-1 drugs help with fat loss and appetite control, they don’t differentiate between fat and lean muscle mass. And because these medications often lead to reduced food intake, muscle loss can occur if you’re not careful. This matters because muscle is essential for:
Metabolic health
Injury prevention
Physical performance
Longevity and independence as we age
The good news? With the right strategy, you can build—or at least preserve—muscle even while using a GLP-1 medication.
GLP-1 medications reduce appetite, which can make it hard to eat enough—especially protein. But protein is the raw material your muscles need to grow and repair.
Aim for 1.2–2.0 grams of protein per kilogram of body weight per day, depending on your training level and goals. Spread protein evenly throughout the day, and consider shakes or small meals if your appetite is limited.
Quick Tip:
A 150-pound person needs about 80–135 grams of protein per day. That’s about 25–45 grams per meal.
Muscles grow in response to resistance. If you’re not strength training, your body has no reason to build or preserve muscle—especially in a calorie deficit.
Your plan should include:
Compound movements (e.g., squats, deadlifts, rows, presses)
Progressive overload (gradually increasing weight or resistance)
Adequate rest and recovery
Even beginners can see impressive strength gains with just a few sessions per week.
Don’t train on an empty tank. Even if you're not hungry, a small pre-workout snack (like Greek yogurt, a banana with peanut butter, or a protein shake) can help boost performance and prevent muscle breakdown.
After strength training, aim to eat a protein-rich meal within 1–2 hours to support muscle repair and growth.
Cardiovascular exercise is great for heart health, but excessive cardio—especially in a calorie deficit—can accelerate muscle loss.
Keep cardio moderate (2–3 sessions per week, 20–30 minutes each) unless endurance training is your goal. Prioritize lifting if muscle gain or maintenance is your focus.
Muscle is denser than fat, so as you build muscle and lose fat, the scale may not change much. That’s why it’s important to track:
Strength gains (heavier weights, more reps)
Body measurements
How your clothes fit
Body composition (via DEXA or bioimpedance if available)
Taking a GLP-1 medication doesn’t mean sacrificing muscle or strength. But you can’t rely on the medication alone. You need to train smart, eat intentionally, and recover well.
As your doctor, I want to help you balance metabolic health with physical performance. Whether your goal is to lose weight, get stronger, or simply feel better in your body, we can build a plan that supports all of the above.
At Princeton Sports and Family Medicine, P.C., our doctors specialize in sports medicine services, including weight loss, exercise counseling and physician services to assess your risk for injury and assist in your performance goals.
Call or click to book a session with our professionals at Princeton Sports and Family Medicine, P.C. In addition to problem-focused visits, we offer sports performance evaluations to stop problems before they start. Plan your visit today!
