GLP‑1 Medications, Weight Loss, and Strength Training: What ELITE Fitness Alliance Clients Need to Know

GLP‑1 Medications, Weight Loss, and Strength Training: What ELITE Fitness Alliance Clients Need to Know

If you train at ELITE Fitness Alliance—or follow fitness content at all—you have probably heard about GLP‑1 medications like Ozempic, Wegovy, and Mounjaro. These drugs were developed for type 2 diabetes, but they are now widely used for weight loss and are one of the most talked‑about topics in health. Clients are asking us every week how these medications fit with strength training, nutrition, and the kind of long‑term results they actually want.

This blog will not tell you whether you should or should not take a GLP‑1—that is a medical decision between you and your prescriber. Instead, it explains what they do, what we hear from clients using them, and how to protect your muscle, strength, and health while you are on (or coming off) these medications.

What Are GLP‑1 Medications and Why Is Everyone Talking About Them?

GLP‑1 receptor agonists (and related dual GIP/GLP‑1 drugs) mimic hormones that help regulate blood sugar, appetite, and digestion. Originally used to treat type 2 diabetes, they were found to cause significant weight loss in many people, especially at higher doses.

Major guidelines now:

• Recommend GLP‑1 drugs as core therapy for many adults with type 2 diabetes, especially those with obesity or high cardiovascular risk.

• Recognize their role in obesity management, with WHO issuing global guidance on GLP‑1 use for weight and metabolic health.​

In large clinical trials (for example with semaglutide and tirzepatide), participants often lost 15% or more of their bodyweight over 1–2 years, along with improved blood sugar and reduced cardiovascular risk. Those results are very real—but they come with important context, especially for people who care about strength, performance, and quality of life.

What We Are Hearing From ELITE Clients Using GLP‑1s

In real life—not just in studies—our coaches are hearing a consistent set of themes from clients who are on GLP‑1 medications or recently stopped them:

• “I’ve lost weight, but I’m worried I’m losing muscle too.”

• “I hit a plateau. The scale stopped moving and I’m not sure what to change.”

• “The side effects are rough—nausea, low appetite, weird energy swings.”

• “I don’t want to be on this forever, but I’m scared the weight will come back if I stop.”

These concerns line up with what the research is showing:

• GLP‑1‑driven weight loss includes both fat and lean mass, especially if you are not doing resistance training or eating enough protein.

• When people stop the medication without changing habits, weight regain is common, sometimes with fat coming back faster than muscle.​

• Gastrointestinal issues (nausea, vomiting, constipation), reduced appetite, and fatigue are among the most frequently reported side effects.

This is exactly where a smart strength‑training plan, nutrition, and coaching support become essential—not optional.

What the Research Actually Says About GLP‑1s

Blood sugar and diabetes

The American Diabetes Association’s 2025 Standards of Care place GLP‑1 receptor agonists alongside SGLT2 inhibitors as preferred options for people with type 2 diabetes, particularly those with cardiovascular or kidney disease. These drugs:

• Improve A1C and fasting glucose

• Reduce risk of major cardiovascular events in high‑risk patients

• Help with weight, which further supports blood sugar control

Key documents you can explore:

• ADA Pharmacologic Treatment chapter (Standards of Care in Diabetes)​

• ADA Standards of Medical Care 2025 summary and update sheets

• NIDDK overview of 2025 changes in Standards of Care​

Weight loss and body composition

Large trials show that GLP‑1 and GIP/GLP‑1 medications lead to substantial average weight loss, but body composition analyses reveal that some of that loss is lean mass. Meta‑analyses and secondary reports note:

• Significant reductions in fat mass

• Measurable reductions in lean mass, especially without resistance training or adequate protein intake

That means the quality of your weight loss—how much is fat versus muscle—depends heavily on what you do with training and nutrition while you are on the medication.

Cardiovascular outcomes

Cardiology societies now emphasize GLP‑1s not just for glucose but for heart protection. Trials show lower rates of heart attack, stroke, and cardiovascular death in high‑risk populations. ACC reviews and summaries explain how GLP‑1s are recommended for people with type 2 diabetes and obesity to lower cardiorenal risk.

Strength Training + GLP‑1: The Combination Most People Are Missing

If you are losing weight with the help of a GLP‑1, the last thing you want is to lose a large amount of muscle in the process. Muscle is your metabolic engine, your “armor” as you age, and a major protector against falls, fractures, and frailty.

Research and guidelines support three key strategies while using GLP‑1s:

1. Prioritize resistance training

   • Resistance and strength training are repeatedly recommended in diabetes and obesity guidelines to preserve lean mass and improve insulin sensitivity.

   • 2–3 full‑body strength sessions per week can help maintain or even increase muscle while you lose fat.

2. Hit a reasonable protein target

   • Higher protein intake supports muscle retention during weight loss and helps manage hunger.

   • Guidelines often suggest at least 1.2–1.6 grams of protein per kilogram of bodyweight per day for active adults losing weight, adjusted for individual needs.​

3. Train movements, not just muscles

   • Squats, hinges, pushes, pulls, and carries build real‑world strength and independence—especially important if appetite and energy are fluctuating.

   • This style of training also supports cardiovascular health and functional capacity, which complements the metabolic effects of GLP‑1s.

At ELITE Fitness Alliance, we build programs around those big rocks regardless of whether someone is on medication, but they matter even more when a drug is accelerating weight loss.

Plateaus, Side Effects, and Coming Off GLP‑1s

Plateaus

Weight‑loss plateaus on GLP‑1s are common. Your body adapts to lower weight and intake, and metabolic rate can drop. When this happens, research‑supported options include:

• Reassessing calorie intake (you may need a slight adjustment up or down)

• Prioritizing structured strength training to protect lean mass and support metabolic rate

• Adding low‑impact activity (walking, light cardio) to increase energy expenditure without over‑stressing the system

Side effects

GI side effects are well‑documented with GLP‑1 therapies. While medication adjustments are up to your prescriber, practical strategies often include:

• Smaller, more frequent meals

• Slower eating and avoiding very high‑fat, heavy meals

• Staying hydrated and monitoring fiber intake

Listening to your body during training—scaling intensity on rough days and pushing harder when you feel good—also matters.

Coming off the medication

Studies and follow‑up data show that when people stop GLP‑1s without changing behavior, weight regain is common. That is not a moral failure; it is physiology. Appetite hormone levels shift and previous habits tend to resurface.​

To reduce regain risk, evidence and expert commentary suggest:

• Transitioning to a long‑term training and nutrition plan before you taper off

• Keeping resistance training and protein intake high to maintain as much lean mass as possible

• Working with your healthcare team on a gradual step‑down instead of a hard stop, when appropriate

This is where a place like ELITE can be the “bridge” between medication‑driven change and a lifestyle you can sustain without relying on a weekly injection forever.

How ELITE Fitness Alliance Works With Clients on GLP‑1s

In our gym, clients on GLP‑1s are not treated as a separate category—but we do pay attention to some specifics:

• Programming: We design strength programs that respect fluctuating energy and appetite while still pushing for progressive overload over time.

• Education: We talk openly about fat vs. muscle loss, plateaus, and expectations, so you are not surprised by normal bumps in the road.

• Support: We coordinate with your medical guidance (within our scope) and help you build routines—lifting, walking, nutrition—that will still make sense after medication changes.

You are not “cheating” if you are using a GLP‑1, and you are not “failing” if you choose not to. Our job is to help you protect your muscle, strength, and confidence either way.

Ready to Make a Plan That Outlasts Any Prescription?

GLP‑1 medications can be powerful tools for blood sugar, weight, and heart health—but they are not magic and they are not the whole story. The research is clear: people do best when medication is combined with strength training, movement, and sustainable nutrition habits.

If you are:

• Currently on a GLP‑1 and want to make sure you keep your muscle and strength

• Considering starting one and want a training plan in place first

• Coming off medication and worried about regain

…this is exactly the kind of situation we help clients navigate at ELITE Fitness Alliance.

Want a strength‑focused, science‑informed plan that supports your goals—GLP‑1 or no GLP‑1? Visit the ELITE Fitness Alliance website, schedule a strategy session, and let’s build a program that works in the real world, not just in the clinical trial charts.