GLP-1s work. I see it firsthand with my own clients. The ones who are on the medication and strength training with me are getting some of the best results I’ve ever seen. But the ones who are just on the medication with no training plan? They’re losing muscle along with the fat. And that’s where that skinny fat, soft look comes from. I’m not against the medication. I’m just telling you — protect your muscle. Strength train. Eat your protein.
If you’re on GLP-1s and you don’t have a plan, comment or DM me the word Coach.
Having personally worked with many women over 40 who are taking GLP-1 medications, I’ve witnessed a common challenge that doesn’t always get enough attention. While GLP-1s effectively suppress appetite and promote weight loss, many women experience rapid fat loss that unfortunately comes with muscle loss as well. This leads to what's often called the 'skinny fat' appearance—thin yet soft and lacking muscle tone. From my experience coaching clients, the key to overcoming this problem is to combine GLP-1 use with a consistent strength training regimen. Engaging in strength training at least three times per week helps maintain and even build muscle mass, which is crucial not only for appearance but also for metabolism and overall health. Muscle acts as a metabolic engine that burns calories even at rest and supports long-term weight maintenance. Additionally, adequate protein intake is essential. GLP-1 medications may reduce appetite, which can unintentionally cause under-eating of protein. Prioritizing protein-rich foods ensures your body has the necessary building blocks to repair and build lean muscle as you train. A rough guideline is to consume at least 1.0 to 1.2 grams of protein per pound of lean body mass daily, but your needs may vary depending on your activity level. Women over 40 especially benefit from preserving muscle because it supports bone density, joint health, and functional independence as we age. Incorporating a mix of full-body strength workouts or split routines targeting upper and lower body can be effective. Exercises like squats, deadlifts, push-ups, and rows using free weights or resistance bands are excellent choices. Lastly, it’s important to focus on fat loss rather than weight loss alone. The scale doesn’t tell the whole story; losing muscle can reduce overall weight but compromise body composition and health. Tracking progress with body measurements, photos, or strength improvements can provide a more accurate picture. If you’re considering or currently on GLP-1 medications and want to avoid the pitfalls of muscle loss, establishing a strength training plan paired with increased protein intake is a game changer. Remember, protecting your muscle is protecting your health and longevity. Don’t hesitate to seek guidance or coaching to create a sustainable plan tailored to your needs.
