We work mostly with adults 40 and up, and we get a lot of questions about GLP-1 medications like Ozempic and Wegovy.
So, let’s talk about it.
I have no personal experience with these medications myself. I’m happy with the weight I’m at. I’ve got the body type that says sure, I work out, but I’m still a fun time, and this Fourth of July I’ll be celebrating with beer and encased processed meats like everybody else.
But if I ever decide dropping a few pounds is the right move for me, I’d absolutely explore GLP-1s. Here’s why I don’t think you should feel weird about it either.
They’re a tool, not a shortcut
GLP-1s are cheating to lose weight the same way lifting weights is cheating to get stronger. They’re simply a tool.
And the more tools you have in your health and wellness toolbox, the more likely you are to succeed long-term. Why do things harder, when it could be done smarter right?
Why exercise alone won’t make you lose weight
We’re pretty good at understanding that GLP-1s need to be paired with exercise. What gets missed is that this isn’t unique to GLP-1s at all.
Resistance training should be part of any health and wellness plan, especially if weight loss is the goal. But here’s the catch: exercise by itself isn’t very productive for losing weight. In fact, it’s useless if you’re not eating in a caloric deficit.
The only thing that actually determines whether you lose weight is eating less than you burn. That’s it. That’s the whole mechanism.
That’s also why GLP-1s are so effective whether or not someone exercises. Less food in, less weight on the scale.
So why lift at all?
If exercise doesn’t drive weight loss directly, why bother with strength training?
Working out sucks right?
Because weight loss and health aren’t the same goal, even though we commonly associate one with the other.
- Strength matters at every size. Losing weight without resistance training often means losing muscle right along with the fat, which isn’t the win it looks like on the scale.
- Muscle protects you as you age. Especially for our 40+ crowd, hanging onto strength and bone density matters more than the number on the scale.
- Coaching keeps you consistent. GLP-1s handle appetite. They don’t handle showing up, moving well, or building a routine you’ll stick with for decades.
Whether you’re on a GLP-1, thinking about one, or not interested at all, resistance training is doing a different job than the medication. Both can matter at the same time.
The bottom line
Losing weight comes down to calories in versus calories out. GLP-1s make that math easier for a lot of people. Resistance training makes sure that what you lose is fat, not muscle, and that you’re strong enough to enjoy the body you end up with.
Neither one is cheating. Neither one is optional if your goals are both losing weight and staying strong.
A few common questions
Do you need to exercise while taking GLP-1s?
You don’t need to, but you should. The medication handles appetite and calorie intake, while resistance training protects your muscle and strength as the weight comes off.
Is exercise necessary for weight loss?
Not directly. Weight loss comes down to a caloric deficit, meaning you eat less than you burn. Exercise supports the process but doesn’t replace the deficit.
Are GLP-1s cheating?
No. They’re a tool, the same way lifting weights is a tool for getting stronger. Using something that works isn’t cheating, it’s just smart.
If you’re navigating any of this and want a gym that gets it, come see us.
Jesse
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