If you’re currently taking GLP-1 medications, or Glucagon-like peptide-1 agonists, for type 2 diabetes or for the purpose of weight loss, you might have been strongly advised to begin weight training as part of your exercise routine. There’s a good reason for this. When someone takes this kind of medication, which is in a class of drugs commonly used to manage certain health conditions, the patient tends to experience a loss of muscle mass that accompanies the dramatic weight loss.
“When the body rapidly sheds weight, it doesn’t discriminate between fat and lean muscle mass—the metabolic engine of our bodies, which is where the importance of a personalized, functional medicine approach that emphasizes not just the weight loss but overall health and balanced body composition really shines,” explains Jerry Bailey, D.C., LA.c., certified nutritionist, acupuncturist, chiropractic, and functional medicine physician at Lakeside Holistic Health.
Why might someone be prescribed GLP-1 medication?
As mentioned, GLP-1 medications primarily target individuals struggling with type 2 diabetes or obesity. “In the case of diabetes, patients may be recommended this treatment when diet, exercise and other medications do not adequately control their blood sugar levels,” explains Dr. Bailey.
“Obesity patients might be considered for GLP-1 therapy to assist with weight loss that has been resistant to traditional methods like diet modification and physical activity.”
Sometimes GLP-1 medications can be useful for individuals with cardiovascular risk factors, many of which fall under the overweight or obese categories.
This type of medication works by mimicking the actions of a naturally occurring hormone called GLP-1, which plays a crucial role in regulating blood sugar levels after meals, explains Bill Daniels, C.S.C.S., C.P.T., founder of Beyond Fitness.
“GLP-1 suppresses the release of glucagon, another hormone that raises blood sugar levels and also helps to slow down digestion, promote a feeling of fullness, and reduce appetite,” he says. “GLP-1 medication helps to enhance the effects of GLP-1 in the body and can improve blood sugar control, reduce insulin resistance, promote weight loss and potentially even protect against cardiovascular complications.”
Strength training and GLP-1 medication
When your body is on GLP-1 medication, you are at an inherent risk of muscle mass loss in addition to weight loss, explains Dr. Bailey. This is where strength training can play a fundamental role in ensuring your overall health and wellness as the medication works to your benefit.
“Strength exercises promote the growth and maintenance of muscle mass, ensuring that what is lost is predominantly fat rather than muscle,” says Dr. Bailey. “This maintenance of muscle mass is essential not only for a patient’s physical strength and metabolic health but also for stabilizing blood sugar levels.”
When your body possesses an adequate amount of muscle mass, your insulin sensitivity is improved, which is a crucial factor in managing both your blood glucose and overall energy levels, Dr. Bailey explains. It is also crucial for patients who go off this medication, as Dr. Bailey further explains that weight often rebounds and the fat mass grows more than prior to going on the medication. Incorporating strength training helps maintain a good metabolism and muscle mass.
How to incorporate strength training into your routine if you’re taking GLP-1 medication
Here are some practical tips to effectively combine these two crucial elements of your wellness plan.
Start slow
As with any new workout routine, it can be helpful to begin slowly to allow your body to adjust to the new physical demands of weight training. This can also make it easier for you to gauge how your body responds in conjunction with your medication. If you’re not up for going to the gym, Dr. Bailey recommends using your own body weight by doing pushups, sit ups, air squats, planks and side planks.
Focus on major muscle groups
Dr. Bailey recommends focusing on exercises that target multiple muscle groups, such as squats, deadlifts, and bench presses, which are more efficient and can help improve your body’s insulin sensitivity. “If lifting weights, start with lower weights and gradually increase as you become more comfortable with the movements,” he says.
Don’t neglect cardio
Combining strength training with cardiovascular exercise can provide additional benefits, according to Daniels. “Engage in a balanced exercise routine that includes both strength training and aerobic activities like walking, cycling, or swimming,” he says. “The combination of these exercises can have a positive impact on overall health and fitness.”
Consider professional guidance
If you’re new to strength training or unsure about proper techniques and programming, Daniels recommends working with a qualified fitness professional, such as a personal trainer or strength and conditioning specialist. “They can help create a tailored strength training plan, teach you proper form, and provide guidance on progressions,” he adds.
Listen to your body
If you experience any unusual pain or discomfort, stop the exercise and consult your doctor. “It’s essential to pay attention to any changes in your body while on medication and make necessary adjustments to your workout routine accordingly,” says Dr. Bailey. “Your body tells you what it wants and needs so listen carefully.”
Stay hydrated
As with any exercise, be sure to drink plenty of water before, during and after your workouts. “GLP-1 medications can cause dehydration and slow stomach emptying,” says Dr. Bailey. “You need to be sure you are hydrating consistently and regularly even if you don’t feel thirsty or experience increased constipation, a common side effect of these medications.”