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GLP-1 weight loss can be dramatic and quick, and a suddenly slimmer figure may lead to cosmetic concerns, such as skin laxity, and health concerns, such as muscle loss. This “Ozempic effect” has led to a surge in skin-tightening and body-sculpting procedures, but a crucial part of a successful GLP-1 weight loss journey is building muscle back. “Muscle is what keeps your metabolism resilient, supports long-term weight maintenance and helps you move and feel strong in daily life,” explains fitness entrepreneur and NSCA-certified trainer Megan Davies.
Ahead, we speak with Davies about how GLP-1 users should approach their fitness goals, the most effective exercises to try, how to set a realistic workout schedule and the at-home equipment that’s actually worth having.
Fitness Goals to Keep in Mind
“Whether weight loss comes from diet, surgery or medications like GLP-1s, it’s normal for a portion of that loss to include some muscle,” says Davies. “What’s important is that the higher percentages of muscle loss reported with GLP-1 use can be significantly reduced when key lifestyle factors are in place. Regular movement, consistent strength training and a nutrient-dense, protein-forward diet all help protect your muscle mass during weight loss.”
In short, strength training is key to maintaining and building muscle—even for non-GLP-1 users, especially as we age. “Strength-focused training isn’t just important while on these medications; it’s the foundation that allows the mind and body to thrive as we age. This should be a part of self-care, no matter what.”
The Best Exercises
So what exactly are strength-training exercises? “Think squats, lunges, deadlifts, hip hinge variations, rows, presses and carries,” says Davies. “These movements offer the greatest return on effort because they recruit multiple muscles at once and help rebuild or maintain the muscle that may be lost during weight loss.”
But don’t give up your cardio just yet. “In addition to strength work, incorporating walking, low-intensity cardio and occasional short high-intensity sessions can support cardiovascular health,” Davies advises. “The goal is to view your training as a well-rounded approach to overall well-being, not just a strategy for weight loss.”
An Effective Fitness Schedule, Explained
As anyone who has made a fitness-focused New Year’s resolution knows, setting goals is easier than sticking to them. “Frequency really depends on your starting point and your experience with exercise,” Davies says. “For beginners or anyone returning after a long break, a realistic and effective place to start is two full-body strength sessions per week, paired with one low-impact, low-intensity cardio session and a dedicated mobility day. It also helps to be more active throughout the day: take short walks, break up long periods of sitting and look for simple ways to move more. This creates a solid foundation without overwhelming a body that is adjusting to both the medication and new movement patterns.”
As you ease into this new routine and your strength improves, Davies recommends increasing workout volume and intensity to eventually As your ease into this new routine and your strength improves, Davies recommends increasing workout volume and intensity to eventually build up to at least three strength sessions per week, along with two to three cardio sessions that include a mix of low and higher intensities. “Personally, I like including one short high-intensity cardio session, around 20 minutes, followed by 20 minutes of mobility so I can check both boxes in a single workout.”
“There are many ways to structure an effective routine, so take an honest look at your schedule and preferences and experiment until you find a rhythm that feels sustainable,” she says. “Consistency, not perfection, is what ultimately drives progress.”
The Best At-Home Exercise Tools
Repeat after me: You do not need an expensive gym membership or a boutique studio to make a workout effective. “One of the biggest misconceptions in fitness is that you need heavy weights or a full home gym to build muscle. You can start with very basic equipment and still make meaningful progress,” Davies notes. “Even bodyweight alone can be an effective starting point.”
Whether you opt for lighter weights with higher reps or heavier weights with lower reps, a pair of dumbbells is a great place to begin. (Davies recommends one moderate and one heavier pair, plus a comfortable mat.) “As your body adapts and those weights begin to feel easier, you can gradually add heavier options.”
“Additional tools that add versatility without taking up space include a sturdy bench or step, long resistance bands, small resistance loops, sliders and ankle weights. A variety of equipment not only expands what you can do, but it also keeps your workouts engaging. And that matters, because training is a lifelong practice—and enjoyment is what keeps you coming back.”
