If you’re on a GLP-1 medication like Ozempic, Wegovy, or Mounjaro, here’s something most people aren’t told upfront:
Without strength training, a significant portion of the weight you lose won’t be fat. It’ll be muscle.
That matters because muscle is what keeps your metabolism working, protects your joints, and makes everyday life easier as you age. Losing it while on the medication is common. It’s also preventable.
The fix isn’t complicated
Consistent strength training, enough protein, and learning how to move well. That’s it.
Most people on GLP-1 medications are doing one part right. They’re eating less, losing weight, and making progress. But if strength training isn’t part of the plan, the results won’t last. And when you come off the medication, you’ll be in a worse metabolic position than when you started.
The medication isn’t the problem. The missing piece is the training.
What working with people in this situation actually looks like
I’ve been working with people in this exact situation. When you combine the medication with good training habits, the results are genuinely significant. Not because the training cancels out the medication, but because they work together the way they’re supposed to.
You keep the muscle. You build strength. You create habits that hold even when the medication changes.
No judgment about how you got here. Just practical coaching that actually helps.
If you’re on a GLP-1 and want to make sure you’re doing this right, I’m looking to work with a few more people in the Spring Hill and Thompsons Station area.
Book a free No Sweat Intro — it’s a conversation, not a workout. We’ll figure out if we’re the right fit for each other.
Joe Pangallo is the owner and head coach at CrossFit Spring Hill in Spring Hill, TN.