Glucagon-like peptide-1 receptor agonists, or “GLP-1 agonists” for short, have burst onto the weight-loss scene. Originally designed as a treatment for type-2 diabetes, GLP-1 agonists have been found to help treat obesity, as well.
These drugs—including Ozempic®, Wegovy®, Mounjaro®, and others—are helping people lose weight like never before.
Unfortunately, any time you lose weight quickly, you also run the risk of losing muscle mass. This has certainly been seen among those taking these drugs . Losing muscle can be a big problem, especially for older adults. However, it’s a problem you can help overcome with strength training and proper nutrition.
If you’ve talked with your doctor about taking GLP-1 agonists, be sure to ask what you can do to avoid losing muscle mass. Your doctor will likely recommend that you mix in strength training, along with a healthy diet, as part of your weight management program.
(It should be noted that the GLP-1 drugs themselves don’t cause a loss of muscle mass. Rather, muscle loss is a byproduct of the weight loss.)
The rise of GLP-1 agonists
If you’ve ever struggled to lose weight at any point in your life, you likely know how deeply frustrating it can be. Like many others, no matter how hard you work, losing weight may have felt like a losing battle. Or perhaps you did manage to lose weight—only to see it come back again before long.
So, if you’ve started to hear stories on the news and social media feeds about a new class of weight-loss drugs that actually seem to work, no doubt these news reports have grabbed your attention.
These GLP-1 drugs are not only helping people lose weight, but they are also different from the many so-called “weight-loss miracles” advertised in previous years. For starters, many GLP-1 drugs are approved by the FDA , thanks to many years of successful studies. But is this finally the “magic pill” for weight loss we’ve been waiting for all these years?
Well, it’s not quite that simple. And it’s certainly not magic. Let’s learn a little about GLP-1 drugs and GLP-1 hormones first.
The role of the GLP-1 hormone
In order to understand GLP-1 drugs, it helps to know how they work. GLP-1 agonists are drugs that mimic the naturally occurring GLP-1 hormone made in your body.
This hormone tells your brain how much energy you need to store in order to do all the things your body does every day. And it does that by storing fat for when you need energy at a later time. The GLP-1 hormone also helps control blood sugar and insulin levels and promotes feelings of fullness in your body.
In a normal environment, this is perfectly evolved biology. Unfortunately, in an environment filled with too many unnatural, ultra-processed foods, along with a lack of sleep, not enough physical activity, and too much stress, this perfect biology is thrown off-kilter. The formula doesn't quite match up correctly. And for many people, that means the body ends up with a surplus of energy stores (fat). Over time, this can lead to obesity.
Harnessing the GLP-1 hormone
Scientists discovered that receptors for the GLP-1 hormone are found throughout the body. Importantly, this includes the intestines and the brain. And food intake control happens in the brain's receptors.
Experts realized that if they could make a drug to mimic the GLP-1 hormone, it could stimulate insulin production and help control blood sugar levels. This also has the effect of suppressing your appetite and reducing cravings for food. Reduced appetite and fewer food cravings in turn mean that you’re less likely to consume more calories than you burn. In fact, you may even eat fewer calories than you burn—which is how your body drops excess weight. And managing your weight has far-reaching benefits. It can help reduce the risk of:
- Type 2 diabetes
- Heart disease
- High blood pressure (hypertension)
- Kidney problems
- Osteoarthritis
- Certain types of cancer
- Sleep apnea
You can probably see why the potential health benefits of these drugs are tremendous.
Adopting healthy lifestyle habits to counteract muscle loss and other side effects
Although the benefits of GLP-1 drugs can be super helpful, the potential loss of lean muscle that can come with weight loss—especially rapid weight loss—is not so great. You also need to be sure you’re not losing out on much-needed nutrients in your diet. A loss of muscle mass and a nutrient-poor diet can both be dangerous for your health—especially as you get older.
Some other common side effects of GLP-1 drugs can include nausea, vomiting, and constipation or diarrhea. And although these side effects can occur no matter how well you’re taking care of yourself, they may be worse if you’re eating large meals, spicy or fatty foods, or drinking large amounts of liquids while eating. Instead, stay hydrated throughout the day and opt for smaller, more frequent meals without spicy or fatty foods. So, to help prevent the side effects from being worse, pair GLP-1 medicines, with a healthy, nutritious diet.
Adopting healthy lifestyle habits, such as exercise (i.e., strength training) and proper nutrition with adequate protein intake, can help you curb muscle mass loss and many of the other side effects of GLP-1 drugs. Of course, making healthy lifestyle choices is a smart idea at any time in your life, but they may be especially important while taking GLP-1 drugs.
- Exercise—in particular, strength training. Since GLP-1 drugs are known to help drop weight quickly, and muscle mass along with it, it’s crucial to maintain an exercise routine. Strength training in particular can help you maintain lean muscle mass and counteract the effects of GLP-1 drugs.
Building muscle mass and strength is important at all points of your life, but especially as you age. It’s a key factor in maintaining bone density and mitigates your risk of falls. It allows you to safely perform daily activities with greater ease. Together, these perks can help preserve your independence as you get older.
If it’s been a long time since you’ve exercised, talk with your doctor, especially if you have other underlying health conditions. Your doctor can advise you on whether it’s safe for you to get started. If you aren’t ready to jump into a full exercise routine just yet, start with short bursts, or “exercise snacks,” throughout the day. These can help you get into the right fitness mindset.
If you’re new to strength training, think about working with a certified personal trainer to start—in either one-on-one or group strength-training classes. You can also meet with a physical therapist as well. This will ensure you’re using the proper form, staying safe, and getting the most from your strength-training regimen.
- Ensuring proper nutrition. When taking GLP-1 drugs, the foods you eat can impact the effectiveness of the drugs as well as their potential side effects. You should always try to eat a balanced, nutrient-rich diet to promote your overall health. But while taking GLP-1 drugs, you may want to pay special attention to foods that help promote your muscle health.
Because you tend to have less of an appetite while taking GLP-1 drugs, you run the risk of not eating enough. As a result, you might miss out on much-needed nutrients in your diet. And when you’re exercising to stave off muscle loss, you need to be sure you’re eating enough of the right foods to fuel your workouts and promote muscle recovery afterward. Here are some nutrient-dense foods to focus on:
- Protein. Pay special attention to foods high in protein. Lean protein sources like chicken, fish, eggs, tofu, beans, nuts, and seeds can help support the growth of muscle. Protein, in combination with carbohydrates, can also help sustain your energy and repair muscle tissue after strength training sessions.
- Complex carbohydrates. These can help keep your blood sugar at healthy levels and give you the sustained energy you need throughout the day. Choose plenty of whole grains, such as brown rice and oats, for a good source of complex carbs. Pseudo grains like quinoa, wild rice, and chia are other healthy sources of complex carbs.
- Healthy fats. Olive oil, avocados, and nuts and seeds are excellent sources of healthy fats. Fatty fish, like trout and salmon, are also good sources of healthy omega-3 fatty acids and protein. Healthy fats help support heart health and provide essential fatty acids for bodily functions.
- Non-starchy vegetables and fresh, whole fruits. Fresh, whole fruits and green leafy veggies like spinach and kale, along with broccoli and zucchini, are low in calories but high in fiber. Both types of produce also provide a wide range of much-needed vitamins and minerals. They can also help regulate blood sugar levels.
There’s one other big reason why it’s so important to adopt these healthy diet and exercise habits. The fact is, it’s not practical to take these weight-loss drugs forever. But when patients stop taking GLP-1 drugs, there’s a real possibility the weight will come back on. But if you can adopt healthy lifestyle habits while taking the drugs, you’re more likely to continue those habits once you’ve stopped. And that’s a surefire way to help keep the weight off for good.
Long-term health benefits
If you can treat obesity, you can help lower the risk of many other serious chronic health conditions. It can also improve your mobility, your physical activity levels, and your mental health. In short, it can greatly boost your quality of life.
But remember, GLP-1 drugs should not be your only weight-loss solution. Try to think of them as just one tool in your weight-loss tool kit. Pairing these meds with a balanced nutrition plan and a regular exercise routine can help contribute to your long-term health as you age.
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This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Images used for this article do not depict any members of the Silver&Fit program.
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This article was written by Jason Nielsen, edited by Gail Olson, and clinically reviewed by Elizabeth Thompson, MPH, RDN; Rebecca Potter, PharmD; and Jaynie Bjornaraa, PhD, MPH, PT, SCS, LAT, ATC, CSCS, CSPS, on March 18, 2025.
