Taking a GLP-1? Here’s What You Need to Know About Your Muscle Mass
Medications like Ozempic, Wegovy, and Mounjaro are everywhere right now. They make it a lot easier to eat less, feel full, and lose weight without obsessing over food all day.
While these medications were originally developed for people with obesity or type 2 diabetes, they’re now being used more broadly by people who’re looking for some help with weight loss and overall health goals.
But here’s something that doesn’t get talked about enough:
When the weight comes off, it’s not all fat. You’re also losing muscle—and that can have a real impact on your health down the line.
What Happens to Muscle on GLP-1 Medications?
When the body is in a calorie deficit (which is common with these medications), it pulls energy from both fat and lean tissue. Studies show that up to 30–40% of the total weight lost can come from lean body mass—including skeletal muscle.
Why Muscle Loss Matters—A Lot
Muscle isn’t just “nice to have”—it plays a critical role in your overall health, especially as you age. Losing too much can lead to:
Reduced metabolism – Muscle burns more calories than fat, even at rest
Blood sugar issues – Muscle helps store and use glucose
Increased risk of falls or fractures – Especially in older adults
Faster regain of fat mass – Particularly after stopping medication
Muscle loss can also lead to a condition called sarcopenic obesity—when fat mass increases while muscle mass remains low, even if body weight is “normal.”
The Role of Strength Training
This is where resistance training becomes critical. Strength training helps you preserve muscle while losing fat—even in a calorie deficit.
Key benefits of strength training:
Maintains or builds lean mass
Supports long-term fat loss maintenance
Keeps metabolism from slowing dramatically
Protects bone density and joint health
Improves quality of life, posture, and energy
What Happens After Stopping the Medication?
Many people stop taking GLP-1s after reaching their goal weight. But without protective habits in place—like strength training and a protein-rich diet—weight regain is common, and often comes back as fat, not muscle.
So, What Should You Do?
If you're taking or considering GLP-1s:
✅ Include strength training 2–4x/week
✅ Eat enough protein (at least 0.7–1g per pound of body weight)
✅ Don’t rely solely on the scale—track body composition if possible
✅ Prioritize sustainable lifestyle changes, not just short-term weight loss
GLP-1 medications can be a powerful tool for health and weight loss—but they’re not a magic bullet. Without intentional strength training, you may be trading fat for muscle, which can leave you metabolically weaker and more prone to regaining weight later.
If long-term health, strength, and quality of life are the goal, muscle preservation needs to be part of the plan.