As medical professionals and trainers, we recognize the transformative potential of GLP-1 and GIP agonists, such as tirzepatide and semaglutide (also known as Mounjaro, Ozempic and Wegovy), in weight management and metabolic health. These medications have gained traction for their ability to facilitate rapid weight loss and improve glycemic control. However, it is crucial to discuss some of the accompanying risks, particularly concerning lean muscle mass loss, which could have a drastic impact on daily activities, injury prevention, and overall vitality.
In this article, we delve into strategies for strength training and the importance of preserving muscle mass while using GLP-1 and GIP agonists for weight loss.
Understanding GLP-1 and GIP Agonists
GLP-1 receptor agonists work by mimicking the naturally occurring hormone GLP-1, which is released in response to food intake. GIP receptor agonists mimic a similar polypeptide found in the body, which stimulates insulin’s response to food, perhaps even more than their GLP-1 counterparts. Semaglutide is a GLP-1 agonist while tirzepatide is a combination GLP-1/GIP agonist. Whichever form of these medicines are used, the results are very similar; they will enhance insulin secretion, slow gastric emptying, and decrease your appetite. However, the caloric deficit created by these medications can inadvertently lead to muscle catabolism if protein intake is not sufficiently maintained.
Rapid weight loss can compromise muscle integrity, leading to frailty, injuries, fatigue, and decreased strength. This is where it becomes essential to plan your nutrition and where a structured resistance training program comes into play.
The Importance of Strength Training
Strength training is not just an option; it is a necessity, particularly for individuals using GLP-1 and GIP agonists. Gradually building up a solid foundation of resistance exercises can help counteract muscle loss. “Use it or lose it” is a mantra we often hear, and it's particularly relevant here.
As we age, muscle mass naturally declines, a process known as sarcopenia. This condition can be exacerbated by rapid weight loss associated with peptide therapy. However, we can slow this process through consistent strength training, an active lifestyle and sufficient intake of dietary protein and essential amino acids.
At Jyzen, we approach fitness from a holistic perspective, recognizing that the body is an integrated system. Our initial 3D movement assessment allows us to analyze and observe how clients compensate during movement, helping us tailor a functional strength training plan that takes their individual needs into account.
Principles of Resistance Training
To effectively combat muscle loss, we recommend the following principles for developing a resistance training program:
- Form Overload: Prioritize proper form and movement quality over the amount of weight lifted. Starting slow and focusing on tempo with time under tension will lay a solid foundation for future progression.
- Consistency is Key: It's not about lifting super heavy weights; what matters is consistent, gradual progress over time. Regular training—2-3 times a week—can yield significant improvements.
- Combatting Sarcopenia: Strength training is critical in overcoming the age-related loss of muscle mass. By engaging in resistance exercises, we can build resiliency and capacity for life.
- Holistic Health Approach: At Jyzen Body, we emphasize the importance of addressing all aspects of health—metabolism, nutrition, strength, movement and structural health.
Sample Beginner Resistance Training Program: Kettlebell Basics Hard Style
We often start clients with a simple yet effective kettlebell program, designed to build muscle and enhance functional strength. This routine can be performed 2-3 times a week, with rest days in between sessions.
Warm-Up (5-10 minutes)
- Dynamic stretches (full body- arm circles, leg swings)
- Bodyweight exercises (10-15 reps each): squats, push-ups, lunges.
-Primal neurodevelopment movements and core work on the floor.
Strength Training Routine
- Kettlebell Goblet Squat: 8-12 reps, 3 sets
- Kettlebell Deadlift: 8-12 reps, 3 sets
- Kettlebell Overhead Press: 8-12 reps per arm, 3 sets
- Kettlebell Swings: 15-20 reps, 3 sets
- Kettlebell Renegade Row: 8-12 reps per arm, 3 sets
- Kettlebell Turkish Get-Up: 3-5 reps per side, 3 sets
Cool Down (5-10 minutes)
- Static stretches focusing on major muscle groups (hold each stretch for 15-30 seconds)
Importance of Nutrition
Since the GLP-1 and GIP peptide medications are so effective at decreasing appetite and thus total caloric intake, many users find it challenging to consume enough protein to support their muscle mass. The training program above will allow people to maintain and even improve muscular growth, but only in the presence of adequate nutritional intake of protein and essential amino acids.
Protein is one of the three macronutrients (along with fat and carbohydrates) and is essential for proper muscle development and function, bone health, connective tissue strength, tissue repair and growth, blood oxygenation, and basic cell activity. Our bodies store protein in the diet as muscle, so to avoid breaking down your muscle for energy we must take in protein from our food on a daily basis. Thankfully, protein is found in many different foods and can easily be supplemented with so many options to choose from.
When using the GLP-1 and GIP peptides, we recommend consuming a weekly average of at least 0.75 grams/pound or 1.6 grams/kg of protein. For people with significant excess body fat, it’s better to use ‘lean mass’ instead of total body weight to calculate protein needs. Protein intake is such a crucial part of these treatments, so it’s essential that you are guided by a medical provider who is experienced with the nutritional requirements of exercise.
Conclusion
As individuals embark on their weight loss journey with GLP-1 and GIP agonists, it’s vital to prioritize muscle preservation through resistance training. At Jyzen, we are committed to empowering our clients with the knowledge and tools necessary for a successful and sustainable lifestyle change. By understanding the implications of these medications and embracing a comprehensive approach to strength training, we can help clients maintain their health, independence, and quality of life at any age.
Strength training isn’t just about building muscle; it’s about enhancing resilience, supporting metabolic health, and ultimately, living life to the fullest. Remember, enjoying the process and valuing the journey towards improved health is just as important as the outcomes. Together, let’s embrace strength training as a lifelong habit—because a stronger you is a healthier you.
Learn more about the authors:
Harris Masket, MD, Integrative Sports Medicine & Internal Medicine
Tammara Moore, DPT, CSCS, Physical therapist and functional strength coach