Posted on January 6th, 2026.

 

Starting GLP-1 medication can be a powerful step towards better blood sugar control and weight loss. At the same time, it is natural to worry about losing strength or feeling weaker as the number on the scale goes down.

Without a plan, some of the weight you lose will come from lean tissue. That is why it is worth thinking early about how to protect muscle while your appetite and intake start to change.

With the right mix of movement, resistance training, and protein-focused nutrition, you can use GLP-1 medication and still hold on to your strength.

In many cases, you can actually feel stronger and move better as your body weight comes down. The key is to pair the medication with habits that actively support muscle, rather than leaving it to chance.

 

Understanding GLP-1 Therapy and Muscle Mass

GLP-1 (Glucagon-Like Peptide-1) medications work by helping your body release insulin more effectively, slowing how quickly food leaves your stomach, and increasing feelings of fullness. For people living with type 2 diabetes or obesity, this can mean better blood sugar management and a meaningful reduction in calorie intake. Over time, that change often leads to steady weight loss without strict, complicated diets. 

However, when you lose weight, you rarely lose only body fat. Some lean tissue, including muscle, can be lost at the same time, especially if your calorie intake drops sharply or your protein intake and activity levels are low. This is where concerns about “GLP-1 sarcopenia prevention” arise: sarcopenia refers to the loss of muscle and strength. If you rely on the medication alone, without supporting habits, you may reach a lower weight but feel less powerful, less stable, and more tired. 

Muscle tissue is metabolically active, which means it helps you burn energy even when you are resting. The more muscle you keep, the higher your resting energy needs tend to be, which can support long-term weight maintenance and better blood sugar control. Muscles also act as a major storage site for glucose, so maintaining them can support improvements in insulin sensitivity. In simple terms, keeping muscle helps your medication work alongside your body, rather than forcing it to carry all the load on its own.

Beyond metabolism, muscle strength directly affects your independence and quality of life. It helps you climb stairs, carry shopping, get up from the floor, and recover better from illness or injury. Losing too much muscle during weight loss can make these everyday activities feel harder, even if your blood tests look better. This is especially important as you get older, when muscle naturally becomes harder to build and easier to lose.

The good news is that muscle loss during GLP-1 therapy is not inevitable. A combination of resistance training, regular daily movement, and adequate protein intake can significantly reduce lean tissue loss. In some cases, people even gain strength while still losing fat, because they are finally able to move more comfortably and consistently. The focus shifts from simply “losing weight” to improving body composition and function.

 

Exercise Strategies for Muscle Retention

When you are using GLP-1 medication, exercise is more than an optional extra; it is one of the main tools that helps you keep muscle while losing fat. Without some kind of resistance work, your body has little reason to hold on to lean tissue when calories are reduced. Moving more in general is helpful, but targeted strength work is what tells your muscles they are still needed. Think of exercise as your way of sending a clear signal: “keep this tissue; I am using it.”

Resistance training is the most effective form of exercise for preserving and building muscle. This does not mean you must live in the gym or lift very heavy weights. Two to three strength sessions per week can make a real difference. The key is to challenge your muscles enough that they adapt over time, either by gradually increasing the weight, the number of repetitions, or the difficulty of the movement.

Simple movements are often the best place to start, especially if you have not trained for a while. Bodyweight squats, sit-to-stands from a chair, and wall push-ups can all build strength without feeling intimidating. As your confidence grows, you might add light dumbbells, resistance bands, or machines in a gym. Focus on large muscle groups in the legs, hips, back, chest, and shoulders, because these areas have the biggest impact on daily function and overall strength.

Upper-body and core exercises matter just as much. Rows with resistance bands, dumbbell presses, and seated shoulder presses can help maintain strength in your arms and upper back. Planks, bird dogs, and dead bugs are useful core moves that support your spine and balance. Working the whole body across the week spreads the workload and supports better posture, joint health, and confidence in movement. 

Here is a simple example of exercises that support muscle retention while using a GLP-1:

• Lower body and core: Squats, lunges, hip hinges or deadlifts, and planks.
• Upper body pushing: Press-ups (on a wall, bench, or floor) and dumbbell or machine chest presses.
• Upper body pulling: Rows with bands, dumbbells, or a cable machine.
• Progression: Start with one to two sets of 8–12 repetitions and build up gradually over time.

Alongside resistance training, it is still helpful to include some cardiovascular activity such as walking, cycling, or swimming. Cardio supports heart health, stamina, and blood sugar control, and GLP-1 medication often makes it easier to move more comfortably. However, if your main concern is muscle preservation, do not let long cardio sessions replace your strength work. Aim for a combination of both, and build in rest days so your muscles can recover and adapt.

Listening to your body is fundamental, especially while your appetite and energy levels are shifting on GLP-1 therapy. You may need to start with shorter sessions and increase gradually. If you are unsure where to begin, working with a physiotherapist, exercise professional, or coach who understands GLP-1 use can be very reassuring. 

 

Nutritional Approaches to Support Muscle Health

Nutrition is the other main pillar that protects your muscles while you are losing weight on GLP-1 therapy. Because these medications reduce appetite and make it easier to eat less, it becomes even more important that the food you do eat works hard for you. A protein-rich diet for muscle preservation is one of the most effective strategies. Protein supplies the amino acids your body needs to repair and maintain lean tissue after exercise and day-to-day activity.

As a rough guide, many people aiming to maintain or build muscle during weight loss do well with around 1.6–2.2 grams of protein per kilogram of body weight per day. This figure is general and should always be adapted with advice from a registered dietitian or healthcare professional, especially if you have kidney disease or other medical conditions. Rather than trying to take in all your protein in one meal, it is usually better to spread it across the day so your muscles receive a steady supply of building blocks.

In practical terms, that means including a meaningful protein source at each main meal and, if helpful, at one or two snacks. Breakfast options might include eggs, Greek yoghurt, cottage cheese, or a protein smoothie. At lunch and dinner, you might choose chicken, turkey, fish, lean beef, tofu, tempeh, lentils, or beans. Snacks could feature cheese, hummus with whole-grain crackers, nuts, or a small protein shake. Many people on GLP-1 find that smaller portions feel more comfortable, so concentrating on protein in those smaller meals becomes especially useful.

Carbohydrates and fats still matter, too. Whole grains, fruit, and vegetables provide fibre and support energy levels, while healthy fats from sources such as olive oil, nuts, and avocados support hormonal and brain health. The aim is not to remove entire food groups but to make sure that within your reduced calorie intake, you are still covering your key needs. Planning your meals ahead of time can make it much easier to meet your protein target without feeling overwhelmed.

Hydration and micronutrients also play a role in muscle and bone health. Drinking enough water supports performance and recovery, and nutrients such as vitamin D, calcium, and magnesium are important for muscle function and bone strength. Some people experience digestive side effects on GLP-1 medication, such as nausea or early fullness. Eating smaller, more frequent meals, chewing slowly, and choosing foods that you tolerate well can help you keep your protein intake up without feeling unwell.

Overall, nutrition strategies for muscle retention on GLP-1 use are about quality rather than strict rules. Focusing on protein, nutrient-dense foods, and steady hydration supports your training and your medication, rather than working against them. Check-ins with a dietitian can help you adjust your plan as your weight, appetite, and activity levels change. Over time, these patterns become part of your normal routine, making it far easier to maintain both a healthier weight and your hard-earned strength.

Related: Diabetes Education Made Easy: Top Innovative Strategies

 

Keep Your Strength While You Lose Weight

GLP-1 therapy can make weight loss and blood sugar control more manageable, but your muscles still need attention if you want to feel strong as well as lighter. Combining resistance training, regular movement, and a protein-focused eating pattern gives your body clear signals to hold on to lean tissue. Instead of simply watching the scales, you can track how well you move, how you feel, and how capable your body is in daily life.

At Shifting Diabetes™, we specialise in helping people use GLP-1 medication in a way that protects strength, supports muscle mass, and fits real-world routines. We bring together evidence-based training guidance and practical nutrition support designed for life with diabetes and medical weight loss.

Join us to get step-by-step guidance, expert coaching, and a sustainable plan.

Our aim is to help you feel confident that you are not just losing weight but building a healthier, stronger version of yourself.