Strength training on GLP-1s

Lifting breaks muscle down. Protein rebuilds it. On a GLP-1, total calories drop, so protein becomes even more important. Aim for roughly 1g per pound of body weight per day, spread across 3–4 meals. If your appetite is very low, lean on shakes and dairy to bridge the gap.

You do not need a huge carb load for a lifting session. 20–40g of carbs 30–60 minutes before training helps power the work and signals that you are not starving. Good options: a banana, rice cake with honey, or a small sports drink.

Keep lifting hard. GLP-1 weight loss can make you feel lighter, but the weight on the bar is what preserves muscle. Prioritize compound lifts, maintain or slightly increase volume, and do not switch to all high-rep, light-weight work. Strength needs load.

30–40g protein within an hour of finishing. If you train in the evening, do not skip a protein source before bed. Sleep is where most of the repair happens, and the medication can make you eat less overall, so make the last meal count.

The scale will drop. That is the goal. But if your lifts are dropping faster than your weight, you are likely losing muscle. Raise protein, add a refeed day, or check with your clinician about the rate of loss.