Why GLP-1s Like Ozempic and Mounjaro Are Getting All the Attention and Why You Still Need Strength Training

If you’ve been hearing about GLP-1s (glucagon-like peptide-1 receptor agonists) like Ozempic, Mounjaro, Semaglutide, or Tirzepatide, you’re not alone. These medications are quickly becoming go-to tools for weight loss and metabolic health. But—and this is key—they’re not a standalone solution for long-term wellbeing.

What Are GLP-1s and How Do They Work?

GLP-1 medications like Ozempic and Mounjaro mimic a natural hormone that helps regulate appetite, slow digestion, and improve blood sugar control. Because of this, people often eat fewer calories and lose weight without battling constant hunger.

The Missing Piece: Muscle, Strength and Lifestyle

When weight comes off, it’s not just fat. Without a smart plan, you risk losing lean muscle, bone strength and metabolic resilience. Some studies suggest up to 40% of weight lost on GLP-1s can come from lean mass if strength training isn’t in place.

Why does that matter? 

• Less muscle = lower resting metabolism (making it easier to regain weight)
  

• Muscle supports everyday function, energy and joint protection

• Bone density can drop too, especially over 40

  
  

How Strength Training and GLP-1s Like Ozempic and Mounjaro Work Together

To make the most of GLP-1s and avoid those pitfalls, you need:

1. Strength Training 2-4x/Week

Focus on major movements (push, pull, squat, hinge, carry). Whether it’s bodyweight, dumbbells or machines, it’s about consistency.

2. Prioritise Protein

GLP-1s can suppress appetite, so it’s easy to under-eat. Aim for 1.2–2.0g protein per kg of body weight to protect and rebuild muscle.

3. Look Beyond the Scale

The goal isn’t just weight loss, it’s better body composition: less fat, more strength, more confidence.

4. Support Habits That Last

Movement you enjoy, enough sleep, and good nutrition will help you stay strong when the medication stops.

How We Help at The Confidence Coach

At The Confidence Coach, we work with people over 40 who want:

• Strength training that meets you where you are

• Guidance on pairing training with GLP-1 medications like Ozempic or Mounjaro

• Support building sustainable habits that last beyond any medication

• A welcoming, supportive environment with no pressure or extremes

We’re not here to judge. We’re here to help you feel strong, confident, and in control.

Try it with our 30-Day Trial →

FAQs About GLP-1s and Strength Training

“If I’m losing weight with a GLP-1 like Ozempic or Mounjaro, do I still need to lift weights?”
Yes. Without strength training, you may lose muscle along with fat, which can slow your metabolism and make long-term results harder to keep.

“What kind of training should I do?”
Simple, effective strength-based movement: push, pull, squat, hinge, and carry. We tailor this to your level and needs.

“Is cardio bad on GLP-1s?”
Nope. Cardio has benefits, but for preserving muscle, strength training is the priority.

“Do I have to train every day?”
Not at all. 2–4 sessions per week can be enough. We help you find a rhythm that fits your real life.

Final Thoughts

Medications like Ozempic and Mounjaro can support weight loss, but strength training protects what matters: muscle, movement, metabolism and confidence.

You deserve more than a number on the scale. Let’s build the habits, strength and support that make this sustainable.

Start your 30-Day Trial with us today →