Strength Training on a GLP-1: Protect Your Muscle, Build Habits, Keep Results

GLP-1 medications (like Ozempic/Wegovy and others) are becoming more common, and a lot of people are curious about them. A fitness educator I like to keep an eye on is Dan Go. He recently sent a really useful email about GLP-1s—and the big idea was simple:

If you’re going to use a GLP-1, you need a plan while you’re on it… not just a plan for the scale.

This post is a friendly summary of his email, plus how we think about applying it in real life at Formidable Strength and Conditioning in Canby, OR.

The “nobody told me” problem

Dan shared a story about a client who lost 35 pounds on Ozempic. Everyone was thrilled—doctor approved, family noticed, progress looked great.

Then he stopped taking it. Within a year, he gained back almost all the weight. And when they checked body composition, the bigger issue showed up: he had lost a lot of lean mass (muscle) while on the drug and never rebuilt it. So the weight that came back was mostly fat.

That’s how someone can end up lighter for a bit, but ultimately weaker and worse off later.

Dan’s take: not anti-GLP-1, just “go in with a plan”

He’s clear: for some people—especially with significant weight to lose or metabolic health concerns—GLP-1s can be a game changer. But he also says many people try them before they’ve truly built the basics (training, food routines, sleep, consistency).

Either way, the message is the same: even if the medication helps with appetite, your lifestyle still has to carry the results.

What many people don’t realize: weight loss can include muscle loss

One of Dan’s biggest warnings: some people lose a meaningful amount of muscle while losing weight on GLP-1s—especially if they aren’t strength training and they aren’t eating enough protein.

And if you stop the medication and your appetite returns, it’s easier to regain weight when you’ve lost muscle along the way. (Muscle is part of what helps keep your metabolism strong and your body capable.)

The plan Dan recommends (in plain English)

1) Strength train. Non-negotiable.

This is the centerpiece. Dan’s “minimum effective dose” approach is straightforward: 3 days/week, a few basic lifts, done hard enough to challenge you, usually in 30–40 minutes.

Why: strength training is your best tool for keeping muscle while you lose fat.

2) Hit protein—even on low-appetite days

Dan suggests having a protein “target” on normal days and a protein “minimum” on tough days. If appetite is low, simple options (like a shake) can be helpful.

3) Eat better, not just less

Because you’re eating less, your choices matter more. Real protein, fruits/veggies, and minimally processed foods go a long way.

4) Build meal structure while food noise is quieter

This is a sneaky good one: use the window to create routines—consistent meal times, a simple grocery rhythm, and fewer last-minute decisions.

5) Track more than weight

The scale doesn’t tell you what you lost. Dan recommends paying attention to strength progress, waist measurements, body composition when possible, and health markers with your medical team.

6) Watch nutrients if you’re eating much less

Less food can mean less nutrients. Talk with your clinician about labs and what supplements (if any) make sense for you.

7) Become the person who keeps the results

Dan’s closing message is habit-focused: it’s not enough to “hit a goal.” You have to practice the behaviors that match your new body and new health—so it feels normal, not temporary.

What we see works best (simple habits that actually stick)

• 3 strength sessions/week (even short ones count—consistency wins)
• Protein first at meals
• Two “default” breakfasts and lunches you can repeat
• A weekly grocery routine (same staples, then add variety)
• Track strength (more reps, a little more weight, better form)

How we can help in Canby

If you’re on a GLP-1 (or considering one) and want to protect muscle, feel strong, and build habits you can keep, our Small Group Private Training and Personal Training are great options.

And if nutrition feels tricky while appetite is changing, Katie is fantastic at in-home nutrition—especially for creating simple routines around protein, meals, and planning.

Learn more: Small Group Private Training | Personal Training

Sources (for later reading)

• Wilding JPH, Batterham RL, et al. STEP 1 semaglutide trial (NEJM, 2021) and related body composition analyses.
• Rubino D, et al. Weight regain and cardiometabolic effects after withdrawal of semaglutide: STEP 1 trial extension (2022).
• Weight regain following cessation of medication for weight management: systematic review/meta-analysis (BMJ, 2026).
• Additional mechanistic/preclinical work on semaglutide and muscle force-generating capacity (Cell Metabolism, 2025).

Disclaimer

This post summarizes an email from fitness educator Dan Go and is for educational purposes only. It is not medical advice. GLP-1 medications can have side effects and risks and should be used only under the care of a licensed clinician. For personal medical guidance, speak with your prescribing provider.

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