Millions of Americans take it GLP-1 agonist drugs like Ozempic, Wegsand Zepbound for weight loss, type 2 diabetes and other chronic health conditions. And while these drugs are usually really effective, they can cause some not-so-great side effects, including: a large decrease in muscle mass for some people.
Muscle loss it’s not just an aesthetic issue – you’re more likely to develop sarcopenia down the road. Sarcopenia is a fancy term for low muscle mass, and it can lead to reduced strength, endurance and mobility, as well as an increased risk of falls and injuries later in life. SELF previously reported. Basically, if you want to live a long, healthy life, you need to avoid sarcopenia as much as possible. And an effective way to reduce risk? Strength training.
Specifically, lifting heavy weights while taking GLP-1 can help you preserve your lean muscle mass while losing weight, Gregory Norman, a certified personal trainer and regional personal training director at Focus Integrated Fitness, tells SELF. Exercising at high intensity not only improves neural efficiency (basically the body’s ability to efficiently recruit muscles), but it also encourages muscles to get bigger and stronger.
With this in mind, Norman developed a full-body beginner’s strength training program for those taking GLP-1. (Important warning: Although this routine is designed to maintain and even increase muscle mass, it may not be safe for everyone using GLP-1. Before trying it, check with your doctor to make sure it’s the right choice for you.)
This routine includes seven exercises that work together to hit all the basic movement patterns you need to work your entire body, explains Norman.
These include the lower body pushing movement (squat); upper body horizontal thrust (hand-raised push-up); horizontal pull of the upper body (barbell row bent over); pulling the lower body (barbell gluteal bridge); upper body vertical press (high plank downward dog); upper body vertical pull (barbell pullover); and a bonus core move (the dead bug).
All of these movements are compound exercises, meaning they work multiple joints at once. Compared to isolation exercises that only work one joint at a time (such as triceps extensions or hamstring curls), compound movements recruit more muscles, making them an efficient and effective choice for maintaining and increasing muscle mass.
Norman recommends doing this full-body workout two to three times a week, with rest days between each workout.
