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Taking a GLP-1? This May Be the Best Time to Start Strength Training

Writer: Sonny Wilson
Sonny Wilson
1 day ago
12 min read

The Medication Can Help Change Your Weight. Training Helps Build What Comes Next.

GLP-1 medications have changed the conversation around weight management.

Medications such as semaglutide and related therapies can produce substantial weight loss for appropriate patients, and their use has expanded rapidly. But something else interesting is beginning to emerge around the people using them:

They may not be abandoning fitness.

They may be investing more heavily in it.

A 2026 U.S. consumer survey reported that GLP-1 users spent an average of US$449 per month across fitness categories compared with US$120 among non-users. Eighty-one percent of surveyed GLP-1 users reported having a gym membership compared with 43% of non-users. Users also reported greater spending on personal training, supplements and recovery.

Those numbers deserve some caution. The survey included only 500 U.S. adults, 123 of whom were GLP-1 users. It was a consumer survey—not a randomized clinical trial—and it cannot tell us that taking a GLP-1 caused people to become more interested in fitness.

But it raises an interesting question:

What if medically supported weight loss isn't the end of someone's fitness journey? What if it's the beginning?

That is where the conversation becomes much more useful.

GLP-1 Medication and Exercise Are Not Competitors

There has been a strange tendency to frame GLP-1 medications and exercise as opposing strategies.

Either you “do it naturally” through diet and exercise, or you take medication.

That is an unnecessary—and often unhelpful—false choice.

GLP-1 medications are medical treatments. Exercise is a physiological stimulus that develops physical capacity.

They do different things.

For an appropriate patient, medication may help with appetite regulation, energy intake, blood glucose management and clinically meaningful weight reduction.

Strength training provides something the medication cannot provide by itself: a reason for the body to become stronger.

Cardiovascular training develops cardiorespiratory fitness.

Balance training improves balance.

Mobility work can help develop usable movement capacity.

Practice improves skill.

No medication replaces those adaptations.

And exercise doesn't need to replace medically appropriate treatment either.

The better question is:

How can they complement one another?

Weight Loss Is Not the Same Thing as Getting Fit

This distinction matters.

Body weight tells us how much mass is present. It doesn't tell us how physically capable someone is.

Two people can weigh exactly the same and have dramatically different levels of:

  • strength

  • muscle mass

  • cardiovascular fitness

  • mobility

  • balance

  • bone health

  • work capacity

  • physical confidence

That is why we should be careful about treating the bathroom scale as the ultimate health scorecard.

If someone loses 30 pounds, that may be a meaningful health accomplishment.

But we should still ask:

What happened to their strength?

Can they climb stairs more easily?

Can they carry groceries?

Can they get off the floor?

Are they becoming fitter?

Are they maintaining muscle?

Can they walk farther?

Are everyday activities becoming easier?

Those are different questions—and training helps answer them.

The Muscle Question Matters

When substantial weight is lost, the weight lost isn't exclusively body fat.

Some lean tissue is typically lost as well.

A 2026 systematic review and meta-analysis of 20 randomized trials involving 15,782 participants examined lean-mass changes during incretin-based weight-loss therapy. Across the medications studied, lean mass represented roughly 25% to 39% of total weight lost. Importantly, the researchers found that proportional lean-mass loss was broadly comparable with lifestyle-induced weight loss rather than being unique to GLP-1 therapy.

That distinction matters.

The message should not be:

“GLP-1 medications destroy your muscle.”

That would be an exaggeration.

A more accurate message is:

Meaningful weight loss can include meaningful lean-mass loss, so preserving muscle should be part of the plan.

And resistance training is one of our best tools for doing that.

The same 2026 meta-analysis found the most favourable lean-mass preservation profile in lifestyle interventions that included resistance training.

A major 2025 joint advisory from the American College of Lifestyle Medicine, American Society for Nutrition, Obesity Medicine Association and The Obesity Society similarly emphasized resistance training, appropriate nutrition and assessment of muscle strength and function as important components of care during GLP-1 therapy.

Don't Just Try to Become Lighter. Try to Become Stronger.

This is where we would change the goal.

Instead of asking only:

“How much weight have I lost?”

Start asking:

“What can my body do now that it couldn't do before?”

Imagine someone begins GLP-1 therapy at the same time they begin an appropriately designed resistance-training program.

Over the following months, their body weight may decrease.

But meanwhile:

Their goblet squat progresses from 15 pounds to 35 pounds.

They go from struggling to get off the floor to doing it comfortably.

Their rows become stronger.

They begin carrying heavier loads.

They can walk uphill without needing to stop.

Their balance improves.

They learn how to hinge, squat, push, pull, carry and rotate properly.

Their conditioning improves.

Their body isn't simply becoming smaller.

It is becoming more capable.

That is a much better long-term objective.

An Interesting Problem: Losing Weight Doesn't Automatically Make You More Active

You might assume that after losing significant weight, people naturally start moving more.

Recent research suggests we shouldn't assume that.

Preliminary research presented at ENDO 2026 examined 753 adults with obesity who had sufficient wearable activity data before and after beginning GLP-1 medication.

Average daily steps actually fell from approximately 5,047 to 4,487, while moderate-to-vigorous physical activity decreased from about 28 minutes to 22 minutes per day after treatment began.

This was an observational study presented at a scientific meeting, so it cannot establish that GLP-1 medication caused the decline in activity.

But it challenges an important assumption:

Weight loss does not automatically create fitness.

You still have to train.

Buying Fitness Isn't the Same as Training

This brings us back to that consumer survey.

It is encouraging that GLP-1 users reported spending more money on gyms, personal training, recovery and other fitness services.

But spending money on fitness isn't necessarily the same as improving fitness.

You can own:

  • a gym membership

  • expensive shoes

  • supplements

  • a smartwatch

  • recovery equipment

  • fitness apps

  • personal-training sessions

…and still lack a coherent training plan.

What matters is what those resources allow you to consistently do.

At PuncHIIT, that distinction sits at the heart of our philosophy:

STOP EXERCISING. START TRAINING.

Training has direction.

It has a starting point.

It has appropriate progression.

It develops specific physical qualities.

It adapts as your body changes.

And it gives us measurements beyond body weight.

If You're Taking a GLP-1, Strength Training Deserves Priority

That doesn't mean everyone needs to become a powerlifter.

Strength training simply means asking your muscles to work against enough resistance to stimulate adaptation.

Depending on the person, that might include:

  • squats or sit-to-stands

  • deadlift and hip-hinge variations

  • rows

  • presses

  • step-ups

  • split squats

  • kettlebell exercises

  • cable exercises

  • loaded carries

  • suspension training

  • appropriately selected bodyweight exercises

The appropriate exercises depend on the individual.

Someone who hasn't exercised in 20 years shouldn't necessarily begin where an experienced lifter begins.

Someone managing arthritis, an old injury or mobility limitation may need different exercise selections.

Someone experiencing fatigue, nausea or reduced food intake during GLP-1 treatment may also need training volume and intensity adjusted.

Progressive doesn't mean aggressive.

It means doing enough to create adaptation and gradually increasing the challenge as capacity improves.

Protein and Nutrition Matter Too

GLP-1 medications can substantially reduce appetite.

That can be beneficial for weight management, but reduced appetite can also make it harder for some people to consume adequate protein, micronutrients and overall nutrition.

That is another reason why the goal shouldn't simply be:

Eat as little as possible.

The 2025 multidisciplinary GLP-1 advisory specifically identified adequate nutrition, prevention of nutrient deficiencies, resistance training and preservation of muscle and bone as priorities during treatment.

Protein is particularly relevant because it provides the amino acids required to maintain and build body proteins, including skeletal muscle.

But protein alone isn't the complete answer.

Think of it this way:

Protein provides building material. Resistance training provides the signal telling the body that muscle is useful.

Both matter.

Individual protein requirements can vary considerably based on body size, age, health, energy intake, training and medical considerations. Anyone undergoing medically supervised weight management should discuss nutrition with an appropriately qualified healthcare or nutrition professional rather than simply adopting a high-protein diet from social media.

Don't Turn Exercise Into Punishment

There is another side to this conversation that deserves attention.

People using GLP-1 medications should not feel they have somehow “cheated.”

And exercise shouldn't become the price they have to pay for using medication.

We've spent decades moralizing body weight.

People are told they lack discipline if they gain weight.

They're told they're taking the “easy way out” if they use medication.

Then they're told they need to punish themselves in the gym to prove they deserve the results.

None of that makes someone healthier.

Training should be something you do for your body, not something you do to your body because you dislike it.

You are developing capacity.

Building strength.

Improving fitness.

Practising movement.

Protecting physical independence.

Learning skills.

Those are worthwhile goals regardless of what the scale says.

What Should You Track Besides Body Weight?

If you're undergoing significant weight loss, consider expanding your definition of progress.

Strength

Are the loads you're capable of controlling gradually increasing?

Movement Quality

Are exercises becoming smoother, more stable and more comfortable?

Cardiovascular Fitness

Can you walk, cycle, row, box or perform other activities longer or at a higher output?

Everyday Function

Are stairs, carrying, bending, lifting and getting off the floor becoming easier?

Training Consistency

Are you developing a routine you can realistically maintain?

Recovery

Can you train, recover and return ready for the next session?

Energy and Well-Being

How do you feel outside the gym?

None of these requires ignoring body weight.

They simply provide a much more complete picture of what is happening.

Common Mistakes When Starting Training During GLP-1 Treatment

Doing Too Much Too Soon

Feeling motivated is great.

Going from sedentary to six workouts per week usually isn't necessary.

Start with an amount you can recover from and repeat.

Chasing Calories Burned

The goal of every workout doesn't need to be maximizing calorie expenditure.

A strength session should primarily be judged by whether it provides an appropriate strength stimulus.

Ignoring Strength Training

Walking and cardiovascular exercise are excellent, but neither completely replaces progressive resistance training.

Eating Too Little to Support Training

A suppressed appetite doesn't eliminate the body's nutritional requirements.

Measuring Success Only by the Scale

If weight is decreasing while strength, energy and physical capacity are deteriorating, that deserves attention.

Copying Someone Else's Program

Your training should reflect your current ability, health history, experience, goals and recovery—not someone else's social-media workout.

Who Benefits Most From This Approach?

Purposeful training alongside medically supervised weight management can be particularly valuable for adults who:

  • have been sedentary for years

  • have significant weight to lose

  • are over 40

  • want to preserve strength as body weight decreases

  • have never learned how to strength train

  • want improved mobility and physical function

  • are concerned about healthy aging

  • want goals beyond simply becoming smaller

  • need accountability and structured progression

You don't have to wait until you've “lost the weight” before beginning.

In many cases, the weight-loss period itself may be an excellent opportunity to start developing the physical qualities you want to carry forward.

Key Takeaways

  • GLP-1 medications and exercise perform different roles and don't need to be treated as competing approaches.

  • A 2026 consumer survey found GLP-1 users reported considerably higher spending on fitness, but the survey does not prove medication caused that behaviour.

  • Significant weight loss commonly includes some lean-mass loss, whether weight loss occurs through medication or lifestyle intervention.

  • Resistance training is one of the most important strategies available for supporting muscle and strength during weight loss.

  • Protein and adequate overall nutrition matter, particularly when appetite is substantially reduced.

  • Losing weight does not automatically improve physical activity or fitness.

  • Progress should include strength, cardiovascular fitness, movement quality, daily function and consistency—not just body weight.

  • Training should support medical treatment, not serve as punishment for needing it.

Frequently Asked Questions

Should I strength train while taking a GLP-1 medication?

For many people, resistance training can be an important complement to medically supervised weight-loss treatment because it provides a stimulus to maintain or improve strength and lean tissue. Current expert guidance specifically recommends resistance training as part of a comprehensive approach to GLP-1 therapy.

Your individual program should reflect your health, training history, medications, symptoms and medical guidance.

Can GLP-1 medications cause muscle loss?

Weight loss generally involves some loss of lean mass as well as fat. Research suggests this occurs during GLP-1-supported weight loss but is not unique to these medications. A 2026 meta-analysis found the proportion of lean mass lost with incretin therapy was broadly comparable with lifestyle-induced weight loss.

The practical objective is to preserve as much useful muscle and strength as reasonably possible through resistance training, appropriate nutrition and monitoring.

Should I wait until I lose weight before joining a gym?

No general rule says you need to reach a particular body weight before exercising.

In fact, beginning appropriate training while losing weight gives you an opportunity to develop strength, fitness, movement skills and sustainable habits at the same time.

How often should I strength train?

The right frequency depends on the individual, but many beginners can make meaningful progress with two or three well-designed resistance-training sessions per week.

More isn't automatically better. The program should provide enough stimulus to improve while allowing adequate recovery.

Do I still need cardio?

Yes. Resistance training and cardiovascular training develop overlapping but different qualities.

Walking, cycling, rowing, swimming, boxing, kickboxing and other appropriate activities can help improve cardiorespiratory fitness. A well-rounded program generally includes both resistance and aerobic activity.

What if GLP-1 medication makes me tired or nauseated?

Side effects should be discussed with the prescribing healthcare professional. Training may also need to be modified according to symptoms, hydration, nutritional intake and recovery.

There is no prize for forcing a hard workout when your body isn't responding normally.

Will personal training help?

For someone unfamiliar with resistance training, coaching can help with exercise selection, technique, progression, appropriate loading and accountability.

The value isn't simply having someone count repetitions. Good coaching should help determine what you need to train, why you're training it and how the program should change as you improve.

The PuncHIIT Perspective

At PuncHIIT Fitness, we don't prescribe GLP-1 medications and we don't tell people whether they should or shouldn't use them. Those decisions belong between clients and their qualified healthcare providers.

Our job is different.

We help people train.

If someone comes to us while undergoing medically supervised weight loss, we're not interested in judging how they're losing weight.

We're interested in helping them become stronger and more capable while they do it.

That means establishing an appropriate starting point, teaching good movement, progressively developing strength, improving cardiovascular fitness and adjusting training according to the individual.

For someone new to exercise, that might begin with two coached strength sessions and regular walking.

Another person may be ready for kettlebells, boxing, group strength and more structured conditioning.

Someone else may need personal training because injuries, mobility limitations or decades of inactivity require more individual attention.

The program changes.

The philosophy doesn't:

Purposeful. Measurable. Progressive. Individualized. Sustainable.

We aren't trying to make you exhausted enough to prove you worked hard.

We're trying to build a body that can do more.

STOP EXERCISING. START TRAINING.

Coach's Corner

I've coached people through just about every fitness trend imaginable over the years, and one thing never changes: people get into trouble when they confuse a result with a complete plan.

Losing weight can be a very good result.

But I don't want someone to come back six months later 40 pounds lighter and tell me they're weaker, tired all the time and afraid to pick something heavy off the floor.

If you're losing a significant amount of weight, use that period.

Learn how to squat properly. Learn how to hinge. Get stronger. Walk. Carry things. Improve your balance. Build your engine. Eat enough quality food to support what you're asking your body to do.

And don't feel like you need to become a “gym person” overnight.

Start where you are.

If you can squat to a bench today, we'll work from there. If you're using a 10-pound kettlebell today, great. Let's see what you're capable of six months from now.

The medication may help change the number on the scale.

Training gives us the opportunity to change what your body can actually do.

That's the part I'd want you to keep for the rest of your life.

-- Sonny

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Related Reading

References

FitBizWeekly. GLP-1 Users Spend Nearly Four Times More on Fitness, New Study Finds. September 7, 2026.

Lean Mass Changes With Incretin Therapy Versus Lifestyle Intervention: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. 2026. PubMed PMID: 41877354.

Mozaffarian D, et al. Nutritional Priorities to Support GLP-1 Therapy for Obesity: A Joint Advisory From the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. American Journal of Clinical Nutrition. 2025;122(1):344–367. PMID: 40450457.

Maharjan S, et al. Exercise decreases among people taking GLP-1 medication. Research presented at ENDO 2026, Endocrine Society Annual Meeting, Chicago, June 2026.

Incretin-Based Weight Loss Pharmacotherapy: Can Resistance Exercise Optimize Changes in Body Composition? Diabetes. 2024. PMID: 38687506.

Losing Weight? Let's Make Sure You're Building Something Too.

Whether you're using a GLP-1 medication, changing your nutrition, or simply deciding it's time to take your health more seriously, you don't have to wait until you've reached a certain weight to begin training.

At PuncHIIT Fitness, we'll meet you where you are and help you build strength, fitness, movement quality and confidence through purposeful coaching.

Try Your First Class FREE https://www.punchiit.ca/get-started

View Our Class Schedule https://www.punchiit.ca/schedule

Interested in Personal Training? https://www.punchiit.ca/personal-training

PuncHIIT Fitness

247 Herring Cove Rd., Lower Level

Halifax, Nova Scotia

STOP EXERCISING. START TRAINING.

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