Increasing muscle while taking a GLP‑1 — overview and safety note

Women can absolutely build and preserve muscle while using a GLP‑1 medication, but it requires an intentional strategy that prioritizes resistance training, adequate protein and calories, and careful progress tracking 1 2 . Before changing exercise or nutrition plans, consult your prescribing clinician or a registered dietitian to confirm any adjustments are safe with your medical history and medication plan.

How GLP‑1 medications affect body composition

GLP‑1 receptor agonists reduce appetite, slow gastric emptying, and support fat loss, which can unintentionally reduce calorie and protein intake—risking loss of lean mass if unaddressed 1 2. They do not directly prevent muscle gain, but the downstream effect of lower intake makes intentional nutrition and training essential to preserve or build muscle. 1 3

Woman working out

Five practical principles to increase muscle on a GLP‑1

1. Progressive resistance training is primary — prioritize compound lifts and progressive overload 2–4×/week (squats, deadlifts/hip hinges, rows, presses, and unilateral work) with sets in the 6–12 rep range to stimulate hypertrophy and strength. 2

   
   

2. Prioritize protein — aim for a target that supports muscle: commonly 1.4–2.0 g/kg body weight per day for active adults seeking hypertrophy, spread across meals to maximize muscle protein synthesis; if appetite is low, prioritize protein first (protein shakes, yogurt, eggs). 1 2

   
   

3. Preserve an appropriate energy balance — avoid large, prolonged calorie deficits; modest deficits or maintenance calories paired with resistance training help retain muscle while losing fat. 1 3

   
   

4. Tactical use of supplements and supports — creatine monohydrate has consistent evidence for increasing strength and lean mass and is often recommended when building muscle; ensure hydration and discuss with your provider before starting supplements. 3 4

   
   

5. Monitor and adapt — track strength (reps/weight), body measurements, and how clothes fit rather than relying solely on scale weight, since GLP‑1s change appetite and fluid/glycogen patterns. 1 5

(Each principle above is supported by clinical and practical guidance for people exercising on GLP‑1s. 1 2 3)

Workout mat, dumbbells and a towel

Sample training and nutrition template

• Strength plan (3 sessions/week):

  • Day 1: Squat pattern (3×6–10), Romanian deadlift/hinge (3×8–12), bent over row (3×8–12), plank (2×30–45s).

  • Day 2: Hinge/hip dominant (3×6–10), single‑leg work (3×8 each), push (3×8–12), mobility.

  • Day 3: Full‑body compound circuit (3 rounds) + accessory glute/upper back work.

    Progress by adding 2–5% load, 1–2 reps, or an extra set every 1–2 weeks as tolerated. 2

    
    

• Nutrition targets to start (adjust individually):

  • Protein: 1.4–2.0 g/kg body weight daily, split across 3–4 meals; prioritize protein first when appetite is low. 1 2

  • Calories: aim for maintenance or a very modest deficit (≤300 kcal/day) during fat loss phases to protect lean mass. 1 3

  • Supplements to consider: creatine monohydrate (3–5 g/day) for strength and lean mass support after discussing with your clinician. 4

    These practical starting points reflect guidance for exercising effectively while on GLP‑1 therapy. 1 2 4

Protein shake with banana, almond and yogurt

Common challenges and how to address them

• Reduced appetite: prioritize protein‑dense foods and nutrient‑dense liquids (protein shakes, Greek yogurt, fortified smoothies) to hit protein targets without needing large meals. 1 2

  
  

• Early fatigue or GI side effects: schedule workouts around times when you feel best, shorten sessions to focus on heavy compound sets plus fewer accessories, and build up volume gradually. 2 5

  
  

• Fear of losing progress: measure strength improvements and functional markers (e.g., increased squat load, easier stair climbing) rather than scale alone; these are the best signals of muscle preservation or growth. 1 5

Monitoring, timeline and collaboration

Expect gradual improvements: strength gains can appear within weeks, and visible hypertrophy may take 8–12+ weeks depending on training stimulus and nutrition. Work with a trainer who understands GLP‑1 effects and a dietitian to tailor protein and calorie targets, adjust for appetite changes, and troubleshoot supplement decisions. 5

1 Princeton Sports and Family Medicine, P.C 2 Lose It! 3 Rejuvime Medical 4 gldnroo.com 5 Peak Physical Therapy