The Guide to Maintaining Muscle on a GLP-1

When Jazmine Garcia first started microdosing a compound GLP-1 in February 2025, there was one thing she definitely wanted to avoid: losing too much muscle. The fitness-turned-lifestyle content creator talked it over in depth with her doctor and also did her own research on ways to avoid this common downside of these drugs. "Unfortunately, rapid weight loss doesn't differentiate between fat and muscle," says muscle physiologist Nima Alamdari, PhD. Research suggests that roughly 25 to 40 percent of weight loss during GLP-1 therapy can come from lean mass. As alarming as that might sound, part of that loss could be due to shifts in fluid balance, according to the Mayo Clinic, since lean mass also includes body water, organs, and connective tissue. Some research also points to the possibility that what's lost is lower-quality muscle that's infiltrated with fat and doesn't contract well anyway. Plus, this effect isn't unique to GLP-1s — just about anytime people lose a significant amount of weight, they naturally lose some muscle. Still, there's some evidence that people on GLP-1 medications average less time working out than they used to, and also that protein intake can slip when their appetite disappears — two factors that can exacerbate muscle loss. "If your body isn't getting enough protein and isn't receiving a signal that muscle is needed through strength training, it becomes more likely to break down muscle during the weight loss process," says personal trainer Dante Budhan, CPT, CSCS. This is a major concern because muscle mass is key to metabolism — muscle burns up calories even at rest, so losing it makes it harder to meet long-term weight maintenance goals, especially after you go off the drugs. "More broadly, muscle is one of the strongest predictors of healthy aging and long-term function," Dr. Alamdari adds. "Losing muscle can lead to decreased strength, impaired mobility, poorer balance, and a reduced ability to perform everyday activities." So what can you do to keep as much muscle as possible on a GLP-1? For the most part, the steps are the same as for anyone trying to build and maintain muscle. But there are a few unique considerations to keep in mind. Experts Featured in This Article Nima Alamdari, PhD, is a muscle physiologist who co-created a GLP-1 strength-training series for Pvolve, where he serves as chief scientific and clinical advisor. Dante Budhan, CPT, CSCS, is a personal trainer and GLP-1 certified weight loss coach. Strength Train Strategically Hitting the weight room regularly is key. "For someone actively losing weight on a GLP-1 medication, resistance training shouldn't be viewed as optional," Dr. Alamdari says. He recommends at least two to three weekly sessions lasting roughly 30 to 45 minutes. If you can fit in a fourth session, even better. That lines up with the latest advice from the American College of Sports Medicine: When your goal is muscle growth, you want to aim for high volume, or about 10 sets per muscle group per week. Equally important is making sure not to phone it in. "Work harder than you think you can," says Evan Flock, a gym owner in Los Angeles who went viral on TikTok for sharing his own GLP-1 journey in 2024. He finds that most people don't push themselves as much as they could, which holds them back from the results they're after. "It's natural to end a set as soon as it starts to feel difficult, but much of the muscle-preserving benefit lives in those last few challenging reps," Dr. Alamdari adds. Since you're taking in fewer calories, Budhan also recommends putting extra focus on recovery so you don't end up feeling excessively fatigued. That means being sure to get adequate sleep to allow the muscles to repair post-workout, hydrating properly to support that recovery, and incorporating mobility work so that you can continue to train comfortably, he says. Also, there's admittedly still some stigma around GLP-1s in the fitness industry. "If you are in a fitness environment that is not supportive of your journey on GLP-1s, find a new environment," Flock says. "Any trainer or gym that does not get with the times and understand how life-changing this medicine is should be avoided at all costs." Eat Enough Protein Our bodies rely on the amino acids from protein to build and repair muscle tissue — and to simply keep our bodies functioning. If you aren't eating enough protein, your body might cannibalize existing muscle to get what it needs just for the day-to-day stuff. How much is enough? The International Society of Sports Nutrition recommends between 1.4 and 2 grams of protein per kilogram of body weight daily to build or maintain muscle mass. (To figure out how many kilograms you weigh, divide your weight in pounds by 2.2.) Although you might have been told to diligently eat protein shortly after working out, experts now say that really only matters for extreme athletes. More important for everyday gymgoers is to spread protein intake throughout the day — ideally, about every three hours. Our bodies can't hang onto extra protein the way it can with carbs or fat, so we need a steady drip to have those amino acids ready and waiting for our body to use. "One strategy I often recommend is the 'protein anchor' method, where every meal is built around a quality protein source first, whether that's Greek yogurt, eggs, chicken, fish, tofu, or cottage cheese," Budhan says. One helpful tip from the Mayo Clinic: If the medication makes you forget to eat regularly, set reminders on your phone. Avoid Nutrient Deficiencies With a smaller appetite, it's all too easy to end up with a nutrient deficiency. But things like iron, magnesium, and vitamin D are essential to muscle health. That's why Garcia recommends getting your blood work done regularly when taking a GLP-1. "And if some areas are not looking so great, figure out [with your doctor] if you can supplement that, whether through your diet or actual supplements," she says. Some compounded GLP-1s are created with this challenge in mind. For instance, Garcia opts for a blend that includes glycine and B vitamins. A medical provider can determine if this kind of strategy would be right for you. Stay Ahead of It Many GLP-1 users focus on the scale first, saving any other considerations for later, Dr. Alamdari says. But he emphasizes that it's easier to maintain muscle than try to rebuild it later. "Really educating yourself on how to prioritize your overall health becomes significantly more important when you have something that's affecting your hormones and your dopamine response and your insulin and your blood sugar and your appetite," Garcia says. "It is very, very easy to think, 'Whatever, I'm losing weight, it's fine,' but these things will come back to bite you in the butt if you neglect them." Remember: The point is not just dropping pounds. "The goal for most people is creating a healthier, more fulfilling life," Budhan points out. "Weight loss may be part of that, but the people who tend to have the best long-term outcomes are often the ones simultaneously building the lifestyle skills needed to maintain their results." 49345692 GoodRx for Weight Loss* makes GLP-1 care simpler. For $39 per month, connect online with a licensed healthcare provider who can evaluate your needs and, if appropriate, prescribe an FDA-approved GLP-1. Pick up at nearly any pharmacy nationwide or choose convenient home delivery. Get started here. *GoodRx is not insurance. Jennifer Heimlich is a writer and editor with more than 15 years of experience in fitness and wellness journalism. She previously worked as the senior fitness editor for Well+Good and the editor in chief of Dance Magazine. A UESCA-certified running coach, she's written about running and fitness for publications like Shape, GQ, Runner's World, and The Atlantic.