Strength Training, High-Protein Diet Are Also important, Expert Said
“Eat less, exercise more.” It’s a mantra that many likely have heard on their weight loss journeys.
While there’s some truth to the principle, for most people it’s not that simple. For individuals using GLP-1 medications as a tool to help them manage weight, things get even more complex.
“Treating the disease of obesity requires an individualized approach,” said Dr. Benjamin Duffy, an Obesity Medicine Specialist who leads the ThedaCare Weight Wellness Solutions program. “If you choose to use these powerful medications in your treatment plan, it’s best to select a program that includes the oversight of an obesity medicine specialist in order to minimize side effects and maximize your results.”
GLP-1s, Explained
GLP-1 medications include drugs like Ozempic, Wegovy (semaglutide) and Mounjaro (tirzepatide). They were designed to help manage blood sugar and glucose levels in people with type 2 diabetes. Later, they were also discovered to slow digestion and suppress appetite. This may help people eat less, a benefit when treating obesity.
Eating less creates the caloric deficit necessary to lose weight. With these medications, this means a person eats fewer calories than their body can use in a day. At the same time, shedding pounds in this way may lead to loss of muscle mass, Dr. Duffy said.
Importance of Strength Training
“Taking a GLP-1 may lead to a loss of muscle mass over time,” said Amanda Atkinson, an Exercise Physiologist with ThedaCare Bariatrics. “To combat that, we recommend strength training, along with eating a high-protein diet.”
Strength training includes activities like weightlifting, squats, lunges, bench presses and rowing. It’s vital for anyone working to lose weight and is particularly important for those who are on GLP-1 medications, Atkinson said.
How Muscle Helps
“When most people think of muscle, they picture big biceps or chiseled abs,” Dr. Duffy said. “But muscle is not just about appearance. It’s one of the most important organs in your body. In fact, when it comes to your health, muscle acts as your body’s metabolic engine.”
Muscle helps people:
- Burn more calories, even at rest
- Manage blood sugar and reduce the risk of diabetes
- Stay strong, mobile and independent as they age
- Protect against weight regain after fat loss
- Recover more quickly from illness or injury
“I often refer to muscle as metabolic armor,” Dr. Duffy said. “It makes you stronger, and can help protect your long-term health.”
Stronger, Longer
People often experience metabolism slowdown after weight loss because they’ve lost muscle so their body needs fewer calories for energy. That’s why Dr. Duffy encourages people on GLP-1s to prioritize strength training.
“Building and maintaining strength is key because it can help prevent the loss of muscle mass that can come with the rapid weight loss associated with taking a GLP-1,” he said. “For that reason, I often tell my patients that when it comes to working out, choose strength workouts.”
Strength Training Fundamentals
Atkinson offered several strength-training tips, including:
Start slowly. Warm up with a few minutes of dynamic stretching before starting a strength training workout. Vary the workout routine to keep all muscle groups working.
Modify as needed. Pay attention to your body, especially when first adding new exercise. Proper form is crucial to avoiding injury. If the GLP-1 medication causes side effects like gastrointestinal problems, keeping the workout intensity low may help.
Pick preferred activities. “It’s easy to get overwhelmed with a new exercise routine and that can kill your motivation,” Atkinson said. “Try new activities and find ones you enjoy and look forward to. The longer you stick with it, the likelier you are to build a lasting routine.”
Get some help. Most fitness centers have appointments available with a trainer. They can help develop a workout that takes fitness level and health conditions into consideration.
Fuel properly. Drink enough water and focus on good nutrition. When it comes to diet, make sure to take in plenty of protein.
Make time for rest. Rest days are crucial to giving the muscles the time they need to recover.
Focus on the Long Term
“In a world that often focuses on losing weight, I believe it’s just as important to focus on what you are building,” Dr. Duffy said. “Muscle is not something you simply tone. It’s something you train, nourish and preserve because your health depends on it.”
Dr. Duffy encouraged people needing help with their weight loss journey to start with their primary care physician or contact the Bariatrics team at ThedaCare for weight loss solutions.
About ThedaCare
For more than 115 years, ThedaCare® has been improving the health and well-being of the communities it serves in Northeast and Central Wisconsin. The organization delivers care to more than 650,000 residents in 17 counties, and employs approximately 7,000 providers and team members at 180 points of care, including nine hospitals. As an organization committed to being a leader in Population Health, team members are dedicated to empowering people to live their unique, best lives. ThedaCare is a not-for-profit health system with a level II trauma center, comprehensive cancer treatment, stroke and cardiac programs, as well as primary care. ThedaCare also partners with communities to understand needs, find solutions together, and encourage health awareness and action. In 2024, ThedaCare and Froedtert Health combined to form one system to strengthen local health care and provide high-quality services for treatment and prevention in a coordinated manner.