Why Strength Training is Important on a GLP-1 Weight-Loss Programme?

21st October 2025

What is the GLP-1 Weight-Loss Programme?

The GLP-1 weight-loss programme, available on the NHS although not universally, is aimed at those with a Body Mass Index (BMI) of 30 or higher and who may have certain other health conditions, for example diabetes or high blood pressure. The scheme gives access to specialist support including glucagon-like peptide-1 (GLP-1) weight-loss medication like Mounjaro. These dull the appetite and make people feel fuller, while the programme also focuses on lifestyle changes such as diet, exercise and behavioural changes. 

These meds don’t suit everyone, have potential side effects and are almost always prescribed alongside lifestyle alterations. So they shouldn’t be seen as a solution on their own. However, GLP-1 programmes are showing positive results in clinical settings, both in terms of weight loss and health management, while also reducing the risk of developing related conditions. Meanwhile, in the States more than 15m Americans are slimming down thanks to drugs including Ozempic and Wegovy. 

What is the Muscle Loss Risk?

But research has shown that between 15% and 60% of the weight lost on these prescriptions is lean muscle mass. Put differently, if you were to lose three and a half stone, more than half of it (up to 30lb) could be lean muscle. And it can be easy to underestimate this loss until you really feel it – for example when you notice a weakness when climbing stairs. 

So if you’re losing weight via a GLP-1 regime, your weekly exercise schedule must incorporate strength training in the interests of your wider physical health and physical independence, particularly among those aged 65 or older. Strong muscles are vital to strong bones and protect against falls, plus they’re essential for your long-term metabolic health. 

What could an Exercise Routine look like?

Ideally, you would devise an individual training plan with a fitness professional, and do resistance workouts three times weekly plus aerobic ones on another three days of the week. Government physical activity guidelines recommend doing strengthening exercises working all the major muscle groups at least two days a week.

Here are some tips for safe, effective strength training: 

1. Start off gently

If you’re new to GLP-1 drugs, alongside reduced appetite and sickness, you may feel slightly tired and dizzy. So kick off with below-average intensity, only progressing gradually to heavier weights. 

Equally, focus on complex, dynamic exercises such as squats and dead lifts to develop coordination in terms of using different parts of the body at the same time. 

2. Take in enough protein 

Experts say that those on a GLP-1 regime should have 1 to 1.2g of protein daily per kilo of weight. So if you weigh 68kg or around 10.5 stone, that’s up to 81.6g. 

Timing is also crucial – you may feel nauseous or experience cramps if you eat too soon before a workout, especially for higher-intensity training. After exercising, refuel between 30 and 60 minutes afterwards, when your muscles will be ready to receive nutrients. Not feeling hungry? Consider a snack, a protein shake or a smoothie. 

If you previously exercised too little or not at all, you’ll soon feel the difference when you start to work out in earnest. And the use of GLP-1 programmes for weight loss is still relatively new, so we’re likely to continue learning about them and the best ways to exercise, take on nutrition and build lean muscle mass. 

Finally, strength training is important for everyone, so enhancing muscle mass should form a key part of any training schedule. 

How an Outdoor Gym can help with Strength Training?

Strength training at an outdoor gym yields a number of great physical and mental health boosts, including enhanced mood and muscular strength alongside cardiovascular benefits. There’s also evidence suggesting that working out outside burns more calories. Plus you enjoy all the advantages of sunlight and increased Vitamin D intake. 

Outdoor gyms are free to use, and there should be one near you. Equally, they’re sociable, friendly places with none of the potentially negative ‘Lycra culture’ of indoor gyms. What’s more, they can provide a full-body workout. 

Established in 2007, Fresh Air Fitness is a leading provider of equipment for a huge variety of clients, from schools to parish councils, residential homes and more. Our line-up of pieces includes many varied strength machines including our chin-up bars, sit-up bench, balance beams and wheelchair accessible pieces such as the accessible combi. 

So find one of our outdoor gym installations near you. And if you feel your community could benefit from an outdoor gym, get in touch to learn more about how we could help you.