Lose The Weight. Keep Your Strength.
Strength coaching for adults on GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound. Protect the muscle you need for energy, independence, and the life you're getting back.
A conversation, not a workout. No more than 30 minutes.
The Scale Is Going Down. Is Your Strength?
GLP-1 medications are helping a lot of people finally lose the weight. But when you're eating less, your body doesn't only lose fat. Some of what comes off can be muscle, the muscle that keeps you strong, steady, and independent as you get older.
Most people are told to eat less and walk more. Very few are told to lift. Strength training and enough protein are the two best-established ways to hold on to muscle while the weight comes off.
*Lean mass includes water and organ tissue as well as muscle, so the true muscle share is lower. Sources at the bottom of the page.
You're Doing Something Hard. Let's Make Sure It Lasts.
Deciding to change your health takes courage, and a GLP-1 can be a real help. But I don't want you to reach your goal weight and find you're weaker than when you started.
You don't need to be in shape, and you don't need to know what to do. You need a plan built around where you are, a coach who adjusts it as your body changes, and people in your corner.
The goal isn't just a smaller you. It's a stronger you.
Three Steps. No Guesswork.
The Muscle Protection Program runs inside our semi-private coaching: small groups of six or fewer, each person on their own plan, with a coach there every session.
Come & See
Tell us where you are: your medication, how you're feeling, what your doctor has said, and what you want to get back to. No workout.
Get Your Plan
Strength training two to three times a week, built around your energy, your appetite, and your schedule, and adjusted as you change.
Track Strength, Not Just The Scale
We measure what the scale can't: how much stronger you're getting, so you know the weight coming off is the weight you wanted to lose.
- Coached strength sessions, never more than six people
- A plan that starts where you are, even if you've never lifted
- Training adjusted for low-energy and low-appetite days
- Simple, practical protein habits (no meal plans or calorie counting)
- Regular strength check-ins so you can see your progress
- A coach and a community who notice when you're not there
We Work Alongside Your Doctor, Not Instead Of Them.
We don't prescribe, dose, or change medications, and we don't write meal plans. Your doctor manages your treatment. We coach the strength training that helps you get the most out of it.
Strength Training On A GLP-1: Your Questions, Answered.
Should I lift weights while taking Ozempic, Wegovy, or another GLP-1?
For most people, yes, after checking with your doctor. When you lose weight quickly, part of what you lose can be muscle. Regular strength training gives your body a reason to keep it, which is why most clinical guidance for GLP-1 users recommends it.
Do GLP-1 medications cause muscle loss?
Not directly. The muscle loss comes mostly from eating much less and losing weight quickly, which happens with any rapid weight loss. In major studies, roughly 20 to 40 percent of the weight people lost was lean mass, which includes some muscle. Strength training and enough protein are the best-established ways to protect it.
How often should I strength train on a GLP-1?
Most guidance recommends at least two to three strength sessions a week that work all the major muscle groups. In our program, your coach sets the right number for your energy, schedule, and experience.
I'm over 40 and haven't worked out in years. Can I still start?
Yes. That's exactly who this program is for. You don't need to be in shape first. We start where you are, teach every movement, and progress at a pace that's safe for you.
I have less energy and appetite on my medication. Will I be able to keep up?
Yes. Lower energy is common, especially in the first weeks and after a dose increase. Your coach adjusts each session to how you're feeling that day, and there's no keeping up with anyone else. Everyone is on their own plan.
How much protein do I need on a GLP-1?
Most people on a GLP-1 need more protein than they're used to eating, especially when appetite is low. Your doctor or a registered dietitian should set your exact target. We help with the practical side: simple habits that make getting enough protein easier.
Is cardio enough to protect my muscle?
Cardio is good for your heart, but on its own it doesn't give your muscles the signal they need to stay. Strength training does. The best plan usually includes both, with strength training as the priority.
Is this a separate program from your regular adult training?
It runs inside our semi-private coaching, so you train alongside other adults in a small group with a coach every session. Your plan is built around being on a GLP-1, and your coach knows what that means for your training.
Lose The Weight. Keep Your Strength.
If you're on a GLP-1 and want to come out of it stronger, not just smaller, start with a conversation. Meet a coach, see the space, and get your questions answered.
Book Your Free Come & See No workout. No pressure. No more than 30 minutes.Sources
Neeland IJ, Linge J, Birkenfeld AL. Changes in lean body mass with glucagon-like peptide-1-based therapies and mitigation strategies. Diabetes, Obesity and Metabolism, 2024.
Wilding JPH, et al. Once-weekly semaglutide in adults with overweight or obesity (STEP 1), including DXA body-composition substudy. New England Journal of Medicine, 2021.
This page is general information, not medical advice. Talk with your doctor before starting a new exercise program.