05 Mar GLP-1 medications and Weight Lifting

Are you taking Ozempic, Mounjaro or Wegovy… and not lifting weights?

WE NEED TO TALK.

The World Health Organisation (WHO) defines obesity as a global pandemic, and its prevalence continues to rise worldwide. (1) Excess body fat is not simply a cosmetic issue; it is strongly associated with serious metabolic consequences, including type 2 diabetes, fatty liver disease, high cholesterol, kidney disease, cardiovascular disease and an increased risk of certain cancers. Obesity is also closely linked with depression, anxiety and reduced quality of life. (2,3)

The good news? Weight loss has consistently been shown to improve and, in many cases, prevent these complications.

The introduction of GLP-1 receptor agonist medications such as Ozempic, Wegovy and Mounjaro has been life changing for both males and females. These medications reduce appetite, improve blood glucose regulation and can lead to significant weight loss without the need for bariatric surgery. For many individuals, this has brought renewed confidence, improved mobility and a new lease on life.

GPs are prescribing these medications more frequently, and access has become easier.

But here are the questions that are not always asked:

• Has your doctor discussed increasing your protein intake?
• Has your doctor explained the importance of resistance training while you are on these medications?

Because here is what many men and women do not realise:

Rapid weight loss, particularly when accompanied by a very low-calorie intake, does not just reduce fat mass. It also reduces muscle mass.

And muscle is not optional.

Muscle is essential for metabolic health, strength, balance, joint protection and long-term independence. When you lose muscle, your resting metabolism can decrease. You may feel weaker. Everyday tasks can become harder.

There is another layer to consider.

Rapid weight loss has also been associated with reductions in bone mineral density, a measure of how strong your bones are. Lower bone density increases the risk of fractures. When muscle mass also declines, fall risk increases, especially in older adults. (4)

Additionally, if you are a woman in your 40s or 50s, this becomes even more important.

During perimenopause and menopause, estrogen levels decline. Estrogen plays a protective role in maintaining bone density. As estrogen decreases, bone loss accelerates. This can lead to osteopenia and osteoporosis, increasing fracture risk.

So, if you are:

• Taking a GLP-1 medication
• Eating significantly less
• Losing weight rapidly
• Going through perimenopause or menopause

Your risk of muscle loss and bone loss is amplified.

Which increases your future risk of:

• Falls
• Fractures
• Loss of independence

So, what is the solution?

Progressive resistance training.

Bones respond to load. Muscles respond to load.

Walking is excellent for cardiovascular health and mental well-being but it is not enough to meaningfully stimulate bone density or preserve muscle mass during rapid weight loss.

Resistance training does not mean bodybuilding. It means structured, progressive strength training performed two to three times per week.

This may begin with:

• Body-weight exercises
• Light dumbbells
• Resistance bands

And gradually progress to heavier loads as strength improves.

Research has demonstrated that combining GLP-1 therapy with resistance training is superior for preserving lean mass and supporting bone health compared to medication alone. Muscle provides a protective stimulus to bone. Stronger muscles improve balance and reduce fall risk. Resistance training also helps maintain a healthy metabolism during weight loss.

These sessions can be prescribed as a tailored home exercise program or completed in a gym setting, whichever fits best with your lifestyle.

The key is progression and correct technique.

If you are unsure where to begin, do not guess. The right program during menopause, combined with GLP-1 therapy, truly matters.

To summarise:

Medications like Ozempic, Wegovy and Mounjaro are powerful and effective tools.

But medication alone is not the full strategy.

Weight training is not about aesthetics.

It is about:

✔ Preserving bone density
✔ Protecting muscle mass
✔ Supporting metabolism
✔ Improving balance
✔ Reducing falls risk
✔ Ageing independently

If you are investing in your health through medication, make sure you are protecting your future strength at the same time.

Your bones need load.
Your muscles need stimulus.
Your future self will thank you.

For more information, contact our reception team to book your free 15min phone call with Helen, our Exercise Physiologist.

It is important to note that the specific interventions and strategies employed by any medical practitioner will depend on the individual’s unique needs. Each practitioner in a care team will work collaboratively with each other to provide comprehensive care and support for the individual.

If there is a part of your condition or injury that you are struggling to understand, be sure to seek clarification with your medical professional. None of the information in this article is a replacement for proper medical advice. Always seek advice from your trusted medical professional regarding your health and/or medical conditions.

1. World Health Organization (WHO) (2023) Obesity and overweight. Available at: https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight
2. Valenzuela PL, Carrera-Bastos P, Castillo-García A, Lieberman DE, Santos-Lozano A, Lucia A (2023) Obesity and the risk of cardiometabolic diseases. Nat Rev Cardiol 20(7):475–494
3. Yuen MMA (2023) Health complications of obesity: 224 obesity-associated comorbidities from a mechanistic perspective. Gastroenterol Clin North Am 52(2):363–380
4. Jensen SBK, Sørensen V, Sandsdal RM, Lehmann EW, Lundgren JR, Juhl CR, Janus C, Ternhamar T, Stallknecht BM, Holst JJ, Jørgensen NR, Beck Jensen JE, Madsbad S, Torekov SS (2024) Bone health after exercise alone, GLP-1 receptor agonist treatment, or combination treatment: A secondary analysis of a randomized clinical trial. JAMA Network Open 7(1):e2351234 (or relevant article number)