I’ve been asked a lot lately about these new weight loss drugs you might’ve heard of them as Ozempic, Wegovy, or under the technical term “GLP-1 agonists” or “semaglutides.” These medications can often lead to concerns about Ozempic and strength training, especially regarding muscle mass loss.
Here’s my honest take. If someone is severely overweight and struggling with their health, taking these medications is probably better than doing nothing. But in a perfect world, I’d love to see people lose weight through eating better, moving more, strength training, and building habits that last a lifetime.
But I get it for some, the struggle is real. If taking these drugs is what gets them started, and they’re okay with being on them long-term, the science shows they can improve health markers.
That said, there’s a big catch…
When you lose weight with diet and exercise, you’re not just dropping kilos, you’re building muscle, improving your fitness, feeling stronger, clearer mindset, and changing the way your body functions for the better, enhancing the benefits of strength training alongside using Ozempic.
With these drugs, you lose weight without changing your habits. You don’t have to lift weights or improve your nutrition, the drug reduces your appetite and the weight drops. But what often drops with it is your muscle mass. And that’s not great, especially as we age. A recent study* reveals up to 40% of that weight loss may come from lean muscle mass!
If you’re using one of these medications, here’s what I’d strongly recommend:
Prioritise Protein
When your appetite drops, it’s easy to stop eating enough. But your body still needs protein to maintain muscle, especially when you’re focusing on Ozempic and strength training goals. I’d aim for at least 100-120 grams of quality protein per day.
Use a Protein Supplement
If you’re struggling to eat enough, add a whey protein shake. Something simple 20-40 grams a day added to water, your coffee, or a smoothie. Trust me, it’s a lot easier to drink a shake than to force down a steak when you’ve got no appetite, especially when balancing your intake on Ozempic and focusing on maintaining strength.
Keep Lifting Weights
You don’t have to kill yourself in the gym. Keep your sessions short and focus on lifting reasonably heavy weights. This isn’t about burning calories, it’s about telling your body, “Hey, I still need this muscle!” Heavy weights send a strong message to your body to hold onto muscle during weight loss.
Stay Active
Keep walking, stay active, and train consistently. People who stay active while on these meds tend to have better long-term results especially if they stop the medication one day. You want your body to know that it still needs to move well and stay strong, bridging the gap between the effects of Ozempic and the benefits of strength training.
Be Aware of the Side Effects
These meds do have side effects. Keep an eye out for things like:
- Gut issues: nausea, constipation, or food sitting in your stomach for too long.
- Increased resting heart rate.
- Flat moods: some people feel less joy or excitement about things they used to enjoy.
I’m not against these drugs. They help a lot of people. But they’re not a free ride. You’ll get the best long-term results if you combine them with healthy habits like strength training, eating enough protein, and staying active.
At Live Well Fitness, we help people build those habits whether they’re on medication or not. And honestly? Feeling strong, capable, and energetic is way better than relying on a drug alone.
Related blog post:
- Should people over 50 take creatine?
- Why Women Over 50 Should Be Lifting and Sprinting Every Week
- How to Build Healthy Habits This Year with the Help of a Personal Trainer
- Prevent Cognitive Decline – Benefits of Personal Training: How Exercise Improves Brain Function and Prevents Cognitive Decline
- Resistance Training Edges Out Cardio for Brain Health
