GLP-1 medications like Ozempic, Wegovy, and Zepbound have changed the landscape of weight loss. By reducing hunger and helping people eat less, they can produce impressive weight loss — often 15% to 20% of body weight or more. But there is one important catch: not all weight loss is fat loss.
When you lose weight, your body typically loses both fat and muscle. Research shows that 35% or more of weight lost with GLP-1 medications comes from lean tissue, including muscle. While losing excess fat improves health, losing muscle can slow metabolism and make it harder to keep weight off over time. And for older adults already at risk for sarcopenia (muscle loss with age), lean tissue reduction from weight loss can become a serious issue for longevity and quality of life due to an increased risk of falls, fractures, and reduced bone density.
That’s why strength training is so important when losing weight.
Strength training sends your body a powerful message: Keep the muscle. Studies have shown that people who combine resistance exercise with weight-loss therapy preserve significantly more lean muscle than those who rely on diet or medication alone. A 2025 systematic review in BMJ Open Sport & Exercise Medicine found that resistance training helped maintain muscle mass, reduced body fat, and improved functional strength during weight loss. Likewise, a 2026 meta-analysis reported that adding resistance training to weight loss from GLP-1 use reduced lean mass loss from approximately 35% of total weight loss to less than 15% on average and often resulted in increased muscle mass.
The good news is you don’t have to become a bodybuilder. Two strength-training sessions each week can make a meaningful difference. Pairing exercise with adequate protein intake further supports muscle preservation. The goal isn’t simply to weigh less—it’s to lose fat while keeping muscle. Muscle helps maintain your metabolism, improves blood sugar control, supports healthy bones, and keeps you strong and active as you age.
If you’re taking a GLP-1 medication, don’t focus only on the number on the scale. Think about your body composition. Combining medication with resistance training and good nutrition can help ensure that the weight you lose is primarily fat — not the muscle your body needs for lifelong health.
At MaxStrength Fitness, our slow, continuous-tension strength training protocol delivers guaranteed results in just two 20-minute sessions per week. Sessions are always coached on a 1-on-1 basis in a distraction-free studio by an expert strength trainer so that everyone can be successful, not just experienced weight lifters. We offer free medical-grade body composition and sophisticated strength testing equipment to routinely demonstrate results and help you ensure your weight loss is sustainable and safe for your long-term health.
Are you going through or considering a weight loss journey? Give MaxStrength Fitness at the Vintage Club in Montgomery a call today at 513-247-0012 to schedule your no-obligation consultation and receive three free workouts!
Brian Gibson owns Montgomery’s MaxStrength Fitness franchise. Brian and his wife, Darci, are long-time Montgomery residents.
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