Weight Loss & GLP-1s - Why strength training is the SINGLE most important thing you MUST be doing
Here's What Nobody's Saying (But Should Be)
GLP-1s are incredible at one thing: turning down your appetite. But here's the catch—they don't protect your muscle. Not even a little.
So if someone's eating less, showing up to the gym sporadically, and skipping the weights? That "weight loss" they're celebrating might include way more muscle than they realize.
At Studio ME, we're not just chasing a lower number on the scale. We're protecting what matters: strength, capability, and feeling good in your body for the long haul.
What Actually Happens When Someone's on a GLP-1
Let's get real about what we're seeing in the gym:
Lower appetite means hitting protein targets feels like a part-time job. Feeling full faster cuts total calories—sometimes too much. Nausea and low energy pop up, especially around injection days. Fatigue becomes a thing if they're underfueling. And muscle loss? It's a legitimate risk if they're not lifting.
Does this mean they shouldn't train? Hell no. It means they need to train smarter.
The Studio ME Non-Negotiables
1. Strength Training Isn't a "Nice-to-Have"—It's the Foundation
This isn't the cherry on top. It's the whole sundae.
Why it matters:
It tells your body, "Hey, we're keeping this muscle."
It protects your metabolism from tanking.
It keeps joints and bones strong.
It's the difference between losing weight and keeping it off.
What this looks like:
2–3 strength sessions per week (minimum)
Full-body or upper/lower splits
Progressive but conservative—we're building, not breaking
2. Protein Just Became Your Best Friend
When you're eating less overall, every bite has to work harder. Protein can't take a backseat anymore.
Our coaching targets:
Protein at every single meal
Eat it first, before anything else on your plate
Shakes, smoothies, Greek yogurt—liquids absolutely count
Why this works:
Keeps your muscle intact
Speeds up recovery
Fights fatigue
Helps your body actually respond to training
Here's how we frame it: "When food volume drops, protein quality has to go up."
3. Volume Over Ego Every Single Time
This is not the time for:
Testing your one-rep max
All-out HIIT sessions that leave you in a puddle
Trying to impress anyone (including yourself)
Instead, we're doing:
Moderate loads with clean, controlled reps
Keeping RPE around 6–8 most days
Leaving a few reps in the tank
Focusing on tempo and form
We're sending a signal to the body, not trying to destroy it.
4. Energy Red Flags Are Real—And We Listen to Them
If your client is dizzy, dragging, nauseous, unusually sore, or just feels off? That's not a motivation problem. That's a fuel problem.
How we respond:
Dial back volume temporarily
Get protein in earlier in the day
Shift training days away from injection timing if needed
Double down on hydration and electrolytes
A Week That Actually Works
The template:
2–3 strength sessions
1–2 easy conditioning days (walks, sled pushes, bike rides—nothing heroic)
Daily movement (steps, mobility, light carries)
What we skip early on:
Excessive metcons
Fasted hard sessions
Chasing sweat for the sake of it
Let's Redefine "Progress"
On GLP-1s, success isn't just watching the scale drop.
Real progress looks like:
Strength staying the same or getting better
Energy feeling stable throughout the week
Movement quality improving
Clothes fitting better (even when the scale stalls)
Walking into the gym with confidence
Because here's the truth: muscle preservation is the long game. And that's the game worth winning.