Millions of Americans take GLP-1 agonist medications like ozembek, Wegsand Zepbound for weight loss, treating type 2 diabetes, and managing other chronic health conditions. Although these medications are generally effective, they can also cause some minor side effects, including: Significant decrease in muscle mass For some people.
Muscle loss It’s not just an aesthetic problem – it can make you more likely to develop muscular dystrophy in the future. Muscular dystrophy is a fancy term that refers to decreased muscle mass, and can lead to decreased strength, endurance and mobility, as well as an increased risk of falls and injuries later in life. I mentioned myself previously. Basically, if you want to live a long, healthy life, you’ll want to avoid muscular dystrophy as much as possible. One effective way to reduce the risk of infection? Strength training.
Specifically, lifting heavy weights while taking GLP-1 can help preserve your lean muscle mass while losing weight, says Gregory Norman, certified personal trainer and regional personal training director for Focus Integrated Fitness. Training with heavy loads not only improves neurological efficiency (basically, the body’s ability to work muscles effectively), but it also stimulates your muscles to grow bigger and stronger.
With that in mind, Norman developed for SELF a total-body strength workout for beginners geared toward people taking GLP-1s. (IMPORTANT WARNING: Although this routine is designed to maintain and even grow your muscle mass, it may not be safe for all people who use GLP-1s. Before trying it, consult your doctor to see if this is the right choice for you.)
Norman explains that this routine contains seven exercises that hit together all the basic movement patterns you need to work your entire body.
These include a lower body pushing movement (squat); Horizontal push of the upper body (hands up); Horizontal pull of the upper body (dumbbell curl row); Lower body pull (dumbbell glute bridge); Vertical push of the upper body (high plank to downward dog click); Vertical pull of the upper body (dumbbell pullover); And an additional basic move (dead bug).
All of these movements are compound exercises, which means they work several joints at once. Compared to isolation exercises, where only one joint is worked at a time (like a triceps extension or hamstring curl, for example), compound movements recruit more muscles, making them an effective and effective option for maintaining and growing your muscle mass.
Norman recommends doing this full-body workout two to three times a week, taking rest days between each session.
