There’s no doubt that GLP-1 medications are effective for weight loss, but this can also lead to loss of muscle and bone density.
That’s why health and fitness experts are calling for a shift in the conversation around GLP-1 medications, to also focus on the importance of strength training for users.
“Strength training is so important because the medication can increase bone loss risk due to rapid weight loss and reduced musculoskeletal loading,” says Wendie Green, licensed physical therapist assistant.
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It’s particularly important for women in midlife who are taking the medication.
“Post-menopausal women, those with a history of osteopenia, or osteoporosis or who already have conditions that would predispose them to bone fractures would be at even greater risk,” Green tells Fit&Well.
However, she reassures that it’s possible to protect muscle and preserve bone health while using weight loss medication—by incorporating specific types of strength exercises into your routine.
Green, who is the clinic director at Bethesda Physical Therapy, recommends incorporating 50-60 minutes of strength training into your week.
Not sure where to start? Green has shared a six-move workout you can do from home to help you preserve both muscle and bone strength while using GLP-1s, and beyond.
“If it feels overwhelming to begin a new type of exercise program, consult your physical therapist or look at our Stronger on GLP-1 Program for expert guidance on getting started,” says Green.
How to do the strength workout
1. Goblet squat to chair
Sets: 2-3 Reps: 6-12
Benefits: Strengthens the quads, glutes and adductors while reinforcing proper hip and knee mechanics.
- Stand with your feet shoulder-width apart and your feet slightly turned out, holding a dumbbell or other weight in front of your chest, with a chair behind you.
- Push your hips back and bend your knees to lower your butt towards the seat of the chair.
- Lightly tap the chair seat with your butt.
- Push through your feet to stand back up.
Make it easier: Instead of tapping the chair seat with your butt, sit down fully, before standing back up.
2. Dumbbell Romanian deadlift
Sets: 2-3 Reps: 6-12
Benefits: Targets the glutes and hamstrings, which are essential for posterior chain (the muscles that run along the back of the body) strength.
- Stand with your feet hip-width apart, with a slight bend in your knees, and holding dumbbells in front of your thighs.
- Hinge forward from your hips, pushing your butt back to lower the dumbbells straight down your legs, keeping a neutral spine throughout.
- Stop when you feel a light stretch in your hamstrings (the muscles in the backs of your thighs).
- Push your hips forward to stand upright.
3. Push-up
Sets: 2-3 Reps: 6-12
Benefits: Strengthens the chest, shoulders, triceps and anterior chain (the muscles that run along the front of the body).
- Get on your hands and knees, with your hands under your shoulders.
- Engage your core and step your feet back so your body is in a straight line from head to heels.
- Maintain your body in a straight line, bend your elbows to lower your body, not letting your elbows flare further than a few inches from your body.
- Push through your hands to lift your body back to the start, making sure your hips don’t sag.
Make it easier: Drop to your knees from your toes, or try one of these other push-up modifications.
4. Resistance band row
Sets: 2-3 Reps: 6-12
Benefits: Strengthens the back and improves posture.
- Attach a resistance band to a secure anchor, so it is level with your chest when you’re sitting on the floor.
- Sit on the floor holding the other end of the resistance band in both hands.
- Move away from the anchor point until your arms are extended at chest height and there is light tension in the band.
- Bend your elbows and draw them past your torso to pull the band to your rib cage.
- Pause and squeeze your shoulder blades together.
- Extend your arms with control to return to the start.
5. Suitcase carry
Sets: 2-3 Time: 1min each side
Benefits: Improves grip, core stability, gait mechanics and functional strength.
- Hold a heavy dumbbell in one hand.
- Engage your core and walk back and forth across the room for one minute.
- Stay upright and avoid leaning toward the weight.
- Repeat, holding the weight in the other hand.
6. Pallof press
Sets: 2-3 Reps: 6-12
Benefits: Builds trunk stability and spinal control.
- Attach the resistance band to a secure anchor at about chest height when standing.
- Hold the other end of the band in both hands in front of your chest with your elbows tucked into your sides.
- Stand side on to the anchor point and step away until the band is taut.
- Engage your core and extend your straight out in front of you, keeping your torso facing forward, resisting the pull of the band to the side.
- Hold for two to three seconds, then bend your elbows to bring your hands back to your chest.