Millions of Americans struggle with weight loss which explains the exploding popularity of GLP-1 drugs such as Ozempic, Mounjaro, and Wegovy. Originally created to treat type 2 diabetes, they’re now an effective, low-risk treatment to help shed excess pounds by suppressing appetite.
However, the medication doesn’t just aid in reducing fat, without exercise those using GLP-1s can lose muscle mass. While the exact amount is still unknown, citing studies CNN states that lean muscle can make up anywhere between 15% and 60% of lost weight for those using one of these weight loss drugs.
No matter how old you are, but especially for those 65 and older, loss of muscle mass is not good for your overall health. Senior personal training manager at fitness club Equinox, Stan Ward, told CNN that “studies have shown your longevity and quality of life are all tied to muscle.”
Experts urge those who are taking GLP-1s to incorporate an exercise routine as part of their treatment. Ward emphasizes that working to improve muscle mass is a must for any training program. It also has the added benefit that you’ll burn more calories as you increase your muscle mass, even while resting.
Strength exercises recommended by experts
There are some things to keep in mind before starting an exercise regimen when you are taking GLP-1s. First of all, they may make you feel nausea, especially at the beginning of your treatment. You may feel fatigued and dizzy as well since they suppress appetite.
This means that you should start out slow and build up your routine, and the amount of weight you lift, over time.
Dr. Viral Shah, an endocrinologist and director of diabetes clinical research at the Center for Diabetes and Metabolic Diseases at the Indiana University School of Medicine in Indianapolis told CNN that he recommends patients on weight loss drugs to do both resistance and aerobic exercise three times a week each, alternating between the two.
There are several exercises that don’t involve straight up weight lifting in the gym that you can do even in the comfort of your own home. Harvard Medical School professor and physical activity specialist Dr. I-Min Lee recently shared five low-impact activities to stay fit.
Feed your body to build muscle mass
You will also want to make sure you are taking in the necessary nutrients and schedule when you eat so that you aren’t doing more harm than good with your exercise regimen.
As for when to eat before and after your workout. Affiliate clinical assistant professor at Rutgers New Jersey Medical School, Dr. Peter Wenger, told CNN ideally one to two hours before working out. Then half an hour to an hour after you exercise.
You will want to consume protein, 1 to 1.2 grams per 2.2 pounds of weight, to help with building your muscle mass. Wenger recommends smoothies, protein shakes, or other liquid snacks over solid foods prior to working out as they are better tolerated. He also suggests chocolate milk or Greek yogurt with fruit afterward for those whose appetite is low.
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