#70 - Strength Training for GLP-1 Users

She lost 18 pounds on Ozempic but feels weaker and softer than before. We unpack why this happens, why up to 40-45% of weight lost on a GLP-1 can be muscle if you're not strength training, and what to do about it. We cover the minimum effective dose for strength training, two complete sample workouts you can start today, protein targets for GLP-1 users, and why coaching might matter more, not less, once you're on one of these medications.

Book a complimentary 15-minute Strategy Call with Daniel at rosentrain.com/coaching

Sample Workouts: Both workouts: 3-4 sets, 8-12 reps, 90 seconds rest between sets. Low on energy? Drop to 1-2 sets. Something is always better than nothing. Workout A: Goblet Squat Glute Bridge Dumbbell Chest Press (floor or bench) Single Arm Row Plank Workout B: Reverse Lunge Hip Thrust Overhead Press Bent Over Row Bird Dog These exercises require some familiarity with proper form. If you're not sure how to perform a movement safely, consult a qualified trainer before attempting it.

Study: https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.124.067676

Timestamps: 00:00 - Intro: the listener question 02:14 - The "starvation mode" myth and what GLP-1s prove 05:26 - Why people on GLP-1s skip strength training 14:47 - Reframing fitness from loss to gain 15:53 - Rebuilding muscle vs. building it for the first time 18:47 - Protein targets and strategies for GLP-1 users 24:50 - Workout A: the five exercises 26:47 - Sets, reps, and rest explained 29:11 - Workout B: the five exercises 29:46 - Progressive overload and scaling down on low-energy days 38:06 - Replacing old habits with muscle-building ones 38:35 - Final thoughts: GLP-1s are a tool, not a fix

Find out more about coaching with us here: rosentrain.com/coaching

Follow Daniel on Instagram: instagram.com/rosentrain/

Follow Santo on Instagram: instagram.com/santo.chiappetta/

This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: rosentrain.com/disclaimer