“For men on GLP-1s, we recommend prioritizing strength training two to three times per week,” says Chuk Anyaegbuna, managing director at weight loss company Compound. “We ask them to focus on compound movements like squats, deadlifts, and bench press that work multiple muscle groups.”
Not only is heavy lifting the cornerstone of any body recomposition plan, recent research found that it can limit muscle loss to just one percent while achieving 13 percent body weight reduction —crucial numbers when using GLP-1s without lifting weights is associated with a loss in muscle mass.
PT Adam Enaz agrees that resistance training should be a priority, especially given its after burn effect, whereby the body continues to burn calories after you’ve left the gym.
“Steady-state cardio, such as brisk walking or cycling, also supports calorie burn and cardiovascular health,” says Enaz. “High-intensity interval training (HIIT) can be included once or twice weekly for metabolic benefits, but should be introduced carefully, particularly for those new to exercise or in a calorie deficit, to prevent overtraining.”
Anyaegbuna recommends a weekly structure along these lines:
- Heavy compound lifts (4–6 reps) to maintain strength and muscle density
- Moderate volume work (8–12 reps) for muscle preservation
- 1–2 HIIT sessions weekly for cardiovascular benefits and metabolic boost
- Daily step target of 10,000+ for baseline activity
Take it easy
Weight loss drugs can sap your muscle mass as well as your body fat, so be mindful of your program at all times.
“When appetite drops, food intake often falls, so energy for training isn’t always there,” Jordan says. “Some people notice dips in strength, slower recovery and fatigue if they try to keep training volume high. Push too hard and you can lose muscle alongside fat, which isn’t healthy or sustainable.”
Avoid that by ensuring you’re eating enough of the right stuff, prioritizing protein, maintaining your fluid intake, and allowing time to recover.
“Don’t overdo it,” Jordan says. “Rapid weight loss and high-volume training together put too much pressure on the body. The aim is to finish sessions feeling challenged but still able to train again the next day. That’s what builds consistency, and consistency is what keeps weight off in the long run.”
Be patient
Remember: Even on weight loss drugs, getting the body you want can take time, and still requires hard work. Don’t be disappointed if you don’t immediately see your abs popping.
“Progress should be tracked through body composition measures—such as fat percentage, lean mass, and waist circumference—rather than scale weight alone,” Enaz says. How you feel is just as important. “If rapid weight loss is accompanied by significant declines in strength or energy, it’s worth reviewing medication dosage, diet, and exercise programming with a healthcare professional,” Enaz says.
This story originally appeared in British GQ.
