GLP-1 strength program · Built for low-energy days
Your prescriber said to add strength training, and you don't know where to start. GLP-1 Strength is the strength-training plan built for exactly that: short workouts that adjust to your energy on the hard days, a daily protein target set from your body weight, and progress benchmarks you can see. No medication talk - ever. This is training, not medical advice: questions about your medication, nutrition or a health condition go to your prescriber or a qualified professional.
Free gets you the first two weeks of the program - the real thing, complete sessions included. No card required.
GLP-1 Strength · Build phase
RPE 6 · add a small plate when all sets feel crisp
Hips back, soft knees · flat back, slow on the way down
Grip work is programmed, not incidental
Energy engine
Log a low-energy day and your next workout keeps the same exercises but drops about 40% of the sets - showing up and doing less beats skipping. Logged weight trending down faster than about 1% a week? The plan holds your loads steady until the trend slows.
The problem
Most programs assume you already know the exercises and have full energy every day. Miss a few low-energy days and the plan is over before the habit ever starts.
Strength is the mission
Your medication is between you and your prescriber. Training has one job here: getting you stronger, week after week, with workouts you can actually finish.
Two levers, measured weekly
Show up, and eat enough protein. Every check-in tracks exactly two things: did you train, and did you hit your protein target. Everything else is fine-tuning.
Grip is programmed
Groceries, luggage, a heavy door: grip is the strength you use every day. So carrying exercises are built into every phase, on purpose.
The difference
Push through, or fall off.
A standard plan doesn't know what a rough week feels like. Miss two low-energy weeks and the plan is over - not because you quit, but because it was never built for your energy pattern.
Scale, never skip.
Check in with low energy and your next workout adjusts - same exercises, same effort, about 40% shorter. Logged weight trending down fast? The plan holds your loads steady until the trend slows. The plan bends around your week so the streak survives it.
Learn the approach
Strength training on a GLP-1 - the complete guide
Where to start, how the plan handles low-energy days, and the full 24-week structure - phases, energy scaling, protein, and benchmarks.
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Protein on a GLP-1
Hitting 1.6–2.2 g/kg when your appetite is gone - food-first strategies, shake math, and the two supplements people ask about.
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GLP-1 Strength FAQ
Straight answers on safety, medication talk, low-energy days, equipment, and what your prescriber owns.
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The GLP-1 Strength blog
Plain answers on training, protein, and staying consistent on a GLP-1 - new post every Monday.
Read →
How we program it
Foundation (weeks 1–4): two short full-body workouts a week at an easy, comfortable effort - the habit comes before the weight. Build (weeks 5–12): three days a week in a simple rotation, adding a little at a time. Strength (weeks 13–24): three to four days, with progress checks that set your weights for the next phase.
Rate your energy at check-in. A low day means your next workout does about 40% less - same exercises, same effort. You're never told to skip, only to do less. Rough day? Lying-down core work swaps for standing exercises.
Your daily protein target is set from your body weight and tracked at every check-in - it's the habit that sits next to the workouts. A shake on low-appetite days is a tool, not a rule. Supplements are optional, and a question for your prescriber or a dietitian.
No medication names, no medication advice, no health claims - your prescriber owns all of that. Every page reminds you to clear training with your prescriber. This is the strength training your prescriber mentioned, turned into a plan you can follow.
Start today
Free is a real two-week start - full workouts and check-ins included. When the habit sticks, Pro unlocks the other 22 weeks: workouts that adjust to you, progress benchmarks, stay-on-track support, for $19/mo, and your first 21 days are free if you're new to Pro. Already work with a coach? Connecting them is free. Founding members - the first 100 - lock $12/month for life.
$0
The first 2 weeks of the program
$19 /mo
or $180/yr · 21 days free for new Pro members
