💉 Stay Strong on GLP-1s: Why Strength Training Matters More Than Ever

Frank Sinclair
Oct 1
2 min read

Right now, millions of people around the world, and (we don't know exactly) but estimates of up to 10% of adults may be taking GLP-1 weight-loss jabs right now! It’s HUGE, it’s changing fast, and truthfully, we’re still in the early days of understanding what this all means, but here’s what I do know....

I’m working with real people on these medications right now, every single week, and I’m already seeing the patterns, the wins, the struggles, and the mistakes you’ll want to avoid.

If you’re on a GLP-1, or thinking about starting, keep reading. I’ll share what the latest research says about muscle loss, what I’ve learned in practice, and most importantly, how you can stay strong, protect your body, and get the very best from your journey.

The Reality of Muscle Loss on GLP-1s

Here’s the thing: GLP-1 medications like Ozempic, Wegovy, and Mounjaro do work for weight loss. But research is showing that not all of that weight comes from fat.

👉 In a 2025 study (SURMOUNT-1 DXA substudy), around 25% of the weight people lost was lean mass, meaning muscle and bone.

That’s not just a number on a chart. For you, it could mean:

Feeling weaker in everyday life
Slower metabolism (making long-term weight maintenance harder)
Higher risk of injury or bone problems down the line

The good news? You can do something about it.

Why Strength Training is Your Best Friend

Here’s my take, after working with real clients on GLP-1s right now:

Cardio alone won’t cut it. You might feel fitter, but it won’t stop muscle loss.
High-intensity sessions aren’t the answer either. On lower calories, smashing yourself with HIIT can leave you exhausted and burnt out.
Strength training is the game-changer. Two or three short sessions a week can make the difference between looking and feeling weaker — or staying strong and confident as the weight comes off.

Muscle is more than aesthetics. It’s independence. It’s energy. It’s your body’s armour for the years ahead.

How to Get Started (Without Overcomplicating It)

Here’s the simple formula I give my clients:

✅ 2–3 strength sessions a week: can be bodyweight or using dumbbells, kettlebells, gym machines etc.

✅ Keep it short & consistent: 20–30 minutes is enough.

✅ Prioritise protein: aim for around 1.6–2.0 g per kg of bodyweight each day.

✅ Recovery matters: your body’s already in a calorie deficit, so listen to your energy levels.

Start small. Build momentum. The goal isn’t perfection, it’s progress.

Free Kickstart Plan (Let Me Help You Begin)

If you want a little structure to get going, I’ve put together a free 5-day strength kickstart plan you can download here:👉 subscribepage.io/5-day-strength-kickstart

And if you’d like ongoing support, coaching, and a community that gets it, you’re always welcome inside the Fit with Frank Academy. That’s where we take this stuff to the next level together.

Final Word

GLP-1s can be a powerful tool, but they’re not the whole solution.If you want to lose weight and feel strong, the path is clear:Strength training, protein, and healthy habits.