When most people think about losing weight, cardio usually comes to mind—long walks, jogs, or sessions on the elliptical. While cardio is great for heart health and burning calories, it’s not the only (or even the best) tool when it comes to sustainable weight loss. Strength training is often overlooked, but it plays a crucial role in not only losing weight but also keeping it off.
If you’re on a weight loss journey, especially while using a GLP-1 medication, it’s time to give strength training the credit it deserves. Here’s how it works and why it might just be the missing piece in your routine.
Why Strength Training Supports Weight Loss
Strength training, also known as resistance training, involves using your muscles to work against some form of resistance. This might be your own body weight, resistance bands, free weights, or machines. While it might not burn as many calories as cardio in the moment, its long-term benefits are incredibly powerful:
It Preserves Lean Muscle: When you’re losing weight, especially with a reduced-calorie intake or suppressed appetite from GLP-1 medications, your body isn’t just shedding fat—it can lose muscle too. That’s not good news for your metabolism, since muscle is metabolically active and helps you burn more calories throughout the day. Strength training tells your body: “Hey, I need this muscle—don’t let it go.”
It Boosts Your Metabolism: More muscle means your body burns more calories, even while resting. Strength training helps maintain or increase muscle mass, which can help prevent the metabolism slowdown that often comes with weight loss. This makes it easier to continue losing weight—or maintain it once you reach your goal.
It Improves Body Composition: The number on the scale isn’t the full picture. Strength training might not always lead to dramatic drops in weight, but it reshapes your body in positive ways. As you lose fat and build lean muscle, your clothes may fit better, and your body may look more toned—even if the scale stays the same.
Why It’s Especially Important on GLP-1s
If you’re taking a GLP-1 medication, chances are your appetite is significantly reduced. While that’s helpful for cutting calories and losing weight, it also means you’re eating less overall—possibly including less protein, which your body needs to maintain muscle mass.
Low protein intake and no resistance exercise can lead to muscle loss over time. That’s why strength training is especially important for GLP-1 users. It’s one of the best ways to protect your muscles while your body sheds excess weight.
Getting Started with Strength Training
You don’t need to lift heavy weights or spend hours at the gym to benefit from strength training. In fact, many beginners see impressive results from short, simple routines done consistently.
Here are a few beginner-friendly options:
- Bodyweight Exercises
Squats, lunges, wall sits, glute bridges, planks, and push-ups (even modified ones) are all effective and can be done at home. - Resistance Bands
Affordable, portable, and gentle on the joints, resistance bands are perfect for low-impact strength workouts. - Light Dumbbells
Start with 3–10 pound weights for exercises like bicep curls, shoulder presses, and rows. - Short, Consistent Workouts
Aim for 15–30 minutes, 2–3 times per week to begin. Focus on form over speed and allow rest days in between.
You can even combine strength and cardio in short circuits for a more efficient workout!
Tips for Success
- Prioritize protein in your diet to support muscle repair and recovery—especially if your appetite is low.
- Start slow and increase intensity gradually to avoid injury.
- Listen to your body; soreness is normal, but pain is not.
- Track your progress in how you feel, how your clothes fit, or how many reps you can do—not just the scale.
Strength training isn’t just for athletes or bodybuilders, it’s for anyone who wants to lose weight in a healthy, sustainable way. It helps preserve lean muscle, boosts your metabolism, improves your shape, and supports long-term results—especially if you’re on a GLP-1 medication and eating less than usual.
Adding just a couple of strength sessions each week can make a substantial difference in your progress and how you feel. So, grab a pair of dumbbells, try some bodyweight moves, or pick up a resistance band—your body will thank you.
Related Readings:
“Eating With A Smaller Appetite”
“Summer Slimdown: Why Summer Is A Great Time To Start”