GLP-1 Medications & Muscle: What Every Woman Needs to Know
There’s been a lot of buzz lately around GLP-1 medications like Ozempic, Wegovy, and Mounjaro. These medications were originally designed to help with diabetes management, but now they’re making headlines as weight-loss tools.
If you’re a woman in your 40s, 50s, or beyond, chances are you know someone taking them—or maybe you’ve even considered it yourself. And let’s be real: the idea of a medication that helps you drop weight without battling constant cravings sounds appealing.
But here’s the part that doesn’t make the news as often: when you lose weight on GLP-1s, you’re not just losing fat—you’re also losing muscle. And for women, especially in midlife, that’s a big deal.
Muscle is more than just “tone.” It’s the tissue that keeps you alive, moving, and thriving. Here’s why it’s non-negotiable for women in midlife:
Your metabolism depends on it.
Muscle is the most metabolically active tissue in your body. Lose muscle, and your metabolism slows down—making it easier to regain weight and harder to keep it off.
It’s your armor against aging.
Starting at age 40, women can lose up to 1% of muscle each year if they’re not actively working to maintain it. Fast forward 10–20 years, and that adds up to weakness, frailty, and loss of independence.
It protects your bones.
Strong muscles pull on bones, making them stronger. Without muscle, your risk of osteoporosis and fractures skyrockets.
It’s energy and vitality.
Muscle powers every daily activity—walking up stairs, carrying groceries, traveling, or keeping up with kids or grandkids.
It’s your independence.
One of the leading reasons older women move into assisted living is the inability to get up off the floor or toilet without help—both simple movements that come down to leg and core strength.
When you see it this way, muscle isn’t optional.
It’s your retirement plan for your body.
GLP-1s: A Tool, Not a Magic Fix
Now, this doesn’t mean GLP-1 medications are “bad.” They can be life-changing for women with obesity or pre-diabetes, giving them a reset to improve health and lower disease risk.
But as Dr. Stacy Sims puts it: GLP-1s are not a magic bullet. They work best when paired with lifestyle changes. If you rely on the medication alone without supporting your body, you’re likely trading one health challenge (weight) for another (muscle loss).
How to Protect Your Health If You’re On (or Coming Off) GLP-1s
If you’re taking—or considering—GLP-1 medication, here’s the part you can control:
1. Strength Train Like It’s Your Superpower 💪
This isn’t about endless cardio or light weights. It’s about progressive strength training—challenging your muscles in a way that helps you rebuild and maintain lean mass. Think squats, deadlifts, pushups, rows—movements that build real-life strength.
2. Prioritize Protein 🍳
Aim to get enough protein throughout the day to support muscle repair and growth. Most women need more than they think (around 1.6–2.2g per kg of bodyweight). A good rule of thumb: include protein at every meal.
3. Move Beyond the Scale ⚖️
Yes, weight loss might be the goal—but ask yourself:
Am I losing muscle or fat?
Am I getting stronger?
Do I feel energized?
These questions matter more than just the number on the scale.
The Bottom Line
GLP-1 medications can absolutely be a helpful tool—but they’re not the solution on their own. The real key, especially for women in midlife, is preserving muscle.
If you’re already on a GLP-1, thinking about starting, or even planning to come off, now is the time to invest in strength training with a movement professional who understands women’s bodies. That way, you’re not just losing weight—you’re building the foundation for long-term strength, vitality, and independence.
If you aren’t on a GLP-1, but want to change your body composition -
START STRENGTH TRAINING!
Because here’s the truth:
Fat loss may change the way you look today, but muscle is what determines how you’ll live tomorrow.
👉 Your next step:
Before thinking about the next quick fix, consider how strength training can change the way you age, move, and feel in your own skin. If you want a simple, progressive plan designed for women, reach out—I’d love to help you build strength that lasts.
I also created a program to help you start a progressive resistance training practice from home. It’s called Starting Strength and it’s an easy first step!
