GLP-1? Don’t Skip the Weights!
September 1, 2026
“Losing weight is just half the job.”
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GLP-1 medications such as Wegovy, Ozempic and Zepbound have changed the weight-loss landscape, but there is an important part of the story that can get overlooked: not every pound lost is fat. A 2026 systematic review and meta-analysis of 20 randomized trials involving nearly 16,000 people found that lean mass accounted for roughly 25% to 39% of weight lost with incretin-based medications, depending on the drug. Importantly, the researchers found that programs combining weight loss with resistance training produced a more favorable preservation of lean mass. That is one reason anyone using these medications should think beyond the bathroom scale. A practical goal is progressive resistance training roughly three to five times per week—as fitness and medical circumstances allow—along with regular movement on the other days. The objective isn’t bodybuilding; it is making sure that as the body gets lighter, it also remains strong.
Protein is the other half of the equation. Because GLP-1 medications suppress appetite, it can become surprisingly easy to eat too little—not simply fewer calories, but less protein and fewer essential nutrients. A major 2025 joint advisory from the American College of Lifestyle Medicine, American Society for Nutrition, Obesity Medicine Association and The Obesity Society specifically emphasized preserving muscle and bone through resistance training and appropriate nutrition during GLP-1 treatment. More recent research continues to support adequate high-quality protein alongside progressive resistance exercise, although the appropriate protein target should be individualized, particularly for people with kidney disease or other medical conditions. Put simply, the goal should not be weight loss at any cost. We want to lose excess fat while preserving as much strength, muscle and function as possible.
And there is another encouraging part of the GLP-1 story. The benefits appear to extend beyond the scale. A 2025 meta-analysis of 85 randomized trials involving more than 90,000 adults found that GLP-1 receptor agonists lowered systolic blood pressure by an average of about 3.4 mmHg and diastolic pressure by about 0.9 mmHg, with greater weight loss associated with larger reductions. Another analysis of semaglutide trials found an approximately 5 mmHg placebo-adjusted reduction in systolic pressure, including among participants with hypertension. These are meaningful findings, but GLP-1 therapy should not be viewed as a substitute for blood-pressure medication, exercise or good nutrition. Instead, the emerging picture is much more interesting: GLP-1 medications may be powerful tools, but the best results are likely to come when the medication is paired with the habits that protect the body along the way.
The Takeaway: If you are going to use a GLP-1, don’t simply eat less and watch the scale. Lift weights, prioritize protein and make preserving muscle part of the program. The real victory isn’t just becoming lighter—it’s becoming healthier and staying strong.
