GLP-1 receptor agonists including Ozempic, Wegovy, and Mounjaro (brand name variations of semaglutide and tirzepatide) have reshaped the management of type 2 diabetes and obesity. These drugs help to effectively regulate and lower blood sugar, suppress appetite and promote weight loss. However, while they are highly effective, they also come with a potential downside—loss of muscle mass. This is why weight training is not just beneficial, but essential, for individuals taking GLP-1 medications.
Here’s why resistance training should be a non-negotiable part of your routine, and why personal training at Mercedes Club is a necessary addition not only to your fitness regimen, but your overall lifestyle as well:
1. Preserves Muscle Mass While Losing Weight
Among the biggest worries about rapid weight loss is that a significant amount of it may be muscle, not just fat. Muscle is crucial for maintaining strength, metabolism, and overall health. At Mercedes Club, our group exercise schedule is full of classes to help you build and maintain strength throughout your weight loss journey.
GLP-1 drugs accelerate muscle loss because they suppress appetite and caloric intake. You may notice your body breaking down muscle tissue for energy if you're getting too little protein and not doing enough strength training. Resistance training signals to your body that muscles are needed, and it keeps them engaged during weight loss.
2. Speeds Metabolism
Muscle is a metabolically active tissue - it burns more calories at rest than fat. Your resting metabolic rate (RMR) decreases as muscle is lost, making regaining weight easier once you stop taking the drug. You can maintain or even build lean muscle with weight training to keep your metabolism high and help with long term weight management. Need the perfect workout to build lean muscle? Private Pilates Training at Mercedes Club is an excellent option.
3. Enhances Blood Sugar Regulation
For people taking GLP-1 medications for diabetes, strength training is even more important. Resistance exercises increase insulin sensitivity so your muscles can absorb glucose more effectively and reduce blood sugar.
GLP-1 medications help with glucose regulation, but strength training in combination provides enhanced blood sugar control.
4. Reduces Risk of Osteoporosis and Sarcopenia
Many older adults will gradually lose muscle mass and bone density - often referred to as sarcopenia and osteoporosis. Because GLP-1 drugs decrease appetite, some people eat too little protein and other nutrients necessary for bone and muscle health. Strong exercise encourages bone growth and avoids muscle loss that may lead to fractures and weakness with age.
5. Increases Overall Strength & Mobility
Losing weight will naturally improve mobility by reducing the stress put on joints and organs, but increasing functional strength is just as important. New to weight training? Contact us to schedule a session with one of our certified NYC personal trainers, and together you will develop a 100% personalized plan to effectively build and maintain muscle.
Weight Training is Non-Negotiable
If you're taking a GLP-1 medication for either weight loss or diabetes, you need to be training. Such protocols have been proven effective for both losing and controlling weight, but without strength training, it is common to lose a significant amount of muscle as well.
With GLP-1 therapy and some solid weight training, you'll lose weight quickly and keep your body strong, healthy and functional for years to come.
As always, consult your doctor before starting any medication or making any major changes to your fitness routine.
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