There’s no doubt that GLP-1 medications are effective for weight loss, but this can also lead to loss of muscle and bone density. That’s why health and fitness experts are calling for a shift in the conversation around GLP-1 medications, to also focus on the importance of strength training for users.
“Strength training is so important because the medication can increase bone loss risk due to rapid weight loss and reduced musculoskeletal loading,” says Wendie Green, licensed physical therapist assistant. It’s particularly important for women in midlife who are taking the medication. “Post-menopausal women, those with a history of osteopenia, or osteoporosis or who already have conditions that would predispose them to bone fractures would be at even greater risk,” Green tells Fit&Well.
However, she reassures that it’s possible to protect muscle and preserve bone health while using weight loss medication—by incorporating specific types of strength exercises into your routine. Green, who is the clinic director at Bethesda Physical Therapy, recommends incorporating 50-60 minutes of strength training into your week.
Not sure where to start? Green has designed a six-move workout you can do from home to help you preserve both muscle and bone strength while using GLP-1s, and beyond. “If it feels overwhelming to begin a new type of exercise program, consult your physical therapist or look at our Stronger on GLP-1 Program for expert guidance on getting started,” says Green.
The workout includes: 1. Goblet squat to chair (2-3 sets of 6 reps) – strengthens quads, glutes and adductors. 2. Dumbbell Romanian deadlift (2-3 sets of 6 reps) – targets glutes and hamstrings. 3. Push-up (2-3 sets of 6 reps) – strengthens chest, shoulders, triceps. 4. Resistance band row (2-3 sets of 6 reps) – strengthens back and improves posture. 5. Suitcase carry (2-3 sets, 1 minute each side) – improves grip and core stability. 6. Pallof press (2-3 sets of 6 reps) – builds trunk stability and spinal control.