GLP-1 strength program · Muscle preservation
Up to a third of the weight lost on GLP-1 medications can be muscle, not fat. GLP-1 Strength is the strength-training program built for exactly that: short workouts that adjust to your energy on the hard days, protein targets that protect the muscle you're keeping, and a real coach watching your progress. No medication talk — ever. Just the training your prescriber keeps telling you to do.
Free gets you the first two weeks of the program — the real thing, not a trial. No card required.
GLP-1 Strength · Build phase
RPE 6 · add a small plate when all sets feel crisp
Hips back, soft knees · hamstrings protect the back
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. Losing faster than about 1% a week? The plan eases off until it slows.
The problem
Without strength training, 25–39% of the weight lost on GLP-1s is muscle. That's the muscle that keeps your metabolism, your posture, your grip, your independence.
Muscle is the mission
The medication handles the fat loss. Training has one job here: keeping the muscle that would otherwise go with it — the muscle that holds your metabolism, your posture, and your strength.
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
Grip strength fades early during rapid weight loss — it's one of the first things people notice. So carrying exercises are built into every phase, on purpose.
The difference
Push through, or fall off.
A standard plan doesn't know what an injection 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. Losing weight quickly? The plan eases off until your loss slows to a safe rate. The plan bends around the medication so the streak survives it.
Learn the approach
Keeping your muscle on a GLP-1 — the complete guide
Why lean mass goes, what actually protects it, and the full 24-week structure — phases, energy scaling, protein, and benchmarks.
Read →
Protein on a GLP-1
Hitting 1.6–2.2 g/kg when your appetite is gone — food-first strategies, shake math, and the three products we recommend.
Read →
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 keeping muscle 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. Feeling nauseous? Lying-down core work swaps for standing exercises.
Your daily protein target is set from your body weight and tracked at every check-in — protein is the other half of keeping muscle. A shake on low-appetite days is a tool, not a rule. Creatine is optional, and cleared with your prescriber — like everything.
No medication names, no dosing talk, no clinical claims — your prescriber owns all of that. Every page reminds you to clear training with your doctor. This is the program your prescriber keeps telling you to find.
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 — plus a real coach reviewing your training, for $19/mo. The programming a hands-on coach charges $100–300 a month for. Founding members — the first 100 — lock $12/month for life.
$0
The first 2 weeks of the program
$19 /mo
or $180/yr
