Maintaining Muscle While Using GLP-1 Medications: Why Exercise Matters

How GLP-1s Affect Muscle

When people lose weight quickly, which can happen on GLP-1 medicines, some of the weight that is lost will be muscle as well as fat. These medications also reduce appetite, which means you might eat less food and less protein, the nutrient your muscles need to stay strong. Some people also experience changes in the foods they feel like eating, and protein foods are commonly under-eaten by people taking GLP-1 medications.

Why Muscle Loss Matters

Muscles do more than help you move, they keep your metabolism healthy, support your joints, and help you stay independent as you get older. Losing too much muscle can make you feel weak, tired, or unsteady, and it can increase your risk of falls or injury. Losing muscle also slows down your metabolism.

When muscle loss becomes more serious, it’s called sarcopenia. This can lead to frailty and lower bone strength, especially in older adults or people living with chronic conditions like diabetes, heart disease, or kidney disease.

That’s why it’s so important to protect your muscles when using GLP-1 medications.

How Exercise Helps

The best way to protect your muscles is through regular exercise, especially resistance training, exercises that make your muscles work against a force. This includes:

• Body weight exercises like squats, lunges, wall push ups, or sit to stands from a chair
• Weights or resistance bands, which can be used at home or in a gym
• Gym machines that help you safely control your movement while strengthening different muscle groups

Resistance training helps your body keep and even build muscle while you’re losing weight. It also strengthens your bones, improves posture and balance, and can boost your energy and confidence.

For best results, aim to complete resistance training at least 2-3 three times a week, working the major muscle groups, legs, hips, back, chest, arms, and core. Start low weight focus on good technique, and slowly increase the resistance or repetitions as your strength improves.

Don’t forget other types of activity too. Walking, cycling, swimming, or Pilates can help your heart, improve mobility, and support recovery between strength sessions. Together, these types of exercise will help you move better, feel stronger, and maintain your results long term.

Top Tips for Starting Resistance Training

• First discuss exercise with your GP, this is particularly important if you have complications such as retinopathy or IHD
• Start small. Begin with light weights or simple body weight moves. Focus on learning the right technique before adding more resistance.
• Stay consistent. Aim for 2 - 3 sessions a week. Even short workouts make a difference if you keep at it.
• Work your whole body. Include exercises for your legs, hips, back, chest, arms, and core.
• Rest and recover. Muscles need time to repair and grow, so have at least one rest day between strength sessions.
• Keep moving. Add regular cardiovascular activity such as walking, cycling, or swimming to boost your overall fitness, improve energy levels, and support heart health.
• Ask for help. An Accredited Exercise Physiologist can show you how to use equipment safely and tailor exercises to your health needs. 

Why Work with an Exercise Physiologist?

Everyone’s health and goals are different. An Accredited Exercise Physiologist (AEP) can design a safe, personalised exercise plan that matches your current fitness level, medical needs, and any medications you’re taking.

They’ll guide you through the right mix of exercises to build strength and protect muscle, while making sure your training is safe, effective, and fits your lifestyle. They can also help track your progress and adjust your program over time so that you continue to see results.

Don’t Forget About Nutrition

Exercise and nutrition work best together. Your body needs protein to repair and grow muscles. Because GLP-1 medications can make you feel less hungry, you may not be eating enough protein without realising g it.

When you are not feeling hungry you may skip meals, eat more plain foods and eat less variety.  This can mean missing out on important vitamins and minerals, which may lead to nutritional deficiencies over time and make you lose muscle faster.

An Accredited Practising Dietitian (APD) can help you plan meals that give your body the nutrients it needs, even if your appetite is smaller. They can also show you simple, practical ways to include enough protein and maintain a balanced diet that supports your energy, muscle health, and overall wellbeing.

The Takeaway

GLP-1 medications can be a powerful tool for managing diabetes and weight, but protecting your muscle mass is essential for long-term health. To get the best results we suggest:

• Regular resistance training (three times a week),
• Guidance from an Accredited Exercise Physiologist, and
• A protein rich diet reviewed by an Accredited Practising Dietitian,

will help you stay strong, functional, and healthy throughout your GLP-1 journey.

For a personalised program, reach out to us at Exercise for Rehabilitation & Health or find an exercise professional near you.Top of Form

For dietitian support you can book an appointment through Diabetes Care Plus. Diabetes Care Plus is a specialised diabetes clinic operated by Diabetes Victoria.

Always consult your healthcare professional before making any changes to your medication, diet, or exercise routine.

Authors : Nicole French and Taylah Costa, Accredited Exercise Physiologists, Exercise for Rehabilitation and Health.