YOUR STRENGTH TRAINING EXERCISE GUIDE – Understand how strength training helps preserve muscle during weight loss

Understanding weight loss and muscle protection

During weight loss with GLP-1 RA medications, it is common to lose both fat and some muscle mass. Engaging in regular physical activity, especially strength training, is essential because it helps protect your muscle mass while you shed body fat.

The good news is that muscle loss can be reduced with the right approach. Regular physical activity, especially resistance exercises, helps protect your muscle mass while you lose body fat.

Think of this phase as reshaping your body, not just losing weight, but becoming stronger and healthier.

Planning your exercise routine with the FITT principle

A simple way to organise your exercise plan is by using the FITT principle. This helps you understand how often, how hard, how long, and what type of activity to perform.

• Frequency: Aim to be physically active on most days of the week.
• Intensity: Choose moderate-intensity activity. You can use the “talk test” to guide you. During moderate activity, you should be able to talk comfortably, but not sing. This means your heart rate is increased, but you are not overexerting yourself.
• Time: Set a specific duration for each session, such as 30 minutes.
• Type: Choose activities you enjoy that keep your body moving.

As your strength and stamina improve, gradually increase the duration or intensity. This steady increase is called progression and helps your body continue adapting safely.

Building your aerobic fitness foundation

Aerobic exercises improve body composition and cardiovascular fitness. These include rhythmic movements like brisk walking, jogging, or swimming.

Weekly goal: Aim for at least 150 minutes of moderate-intensity aerobic activity per week (about 30 minutes on 5 days).

Advanced goal: For better weight loss results, aim to increase your total activity to 300 minutes per week.

Consistency: Each session should last at least 10 minutes to provide cardiovascular benefits.

Strength training : Protecting your muscles

Strength training is necessary to protect your muscle mass during weight loss. It involves using resistance to challenge your muscles.

Target all areas: Ensure your routine includes exercises for your legs, hips, back, chest, stomach, shoulders, and arms.

Challenge yourself: Use a level of resistance that feels moderate to heavy.

As you get stronger, gradually increase repetitions or resistance, to keep your muscles adapting and growing.

Before you begin

Home-based strength exercises

Here are some simple resistance exercises you can perform at home using easily available equipment, without the need for a gym. It is recommended to do these exercises at least two days per week.

Start with 1 set and gradually progress to 2–3 sets as your strength improves.

Begin with a comfortable number of repetitions and slowly increase to 10–15 repetitions.

Resistance band exercises

You do not need a gym to build strength.

Resistance bands are simple and safe tools that help strengthen your muscles. They provide gentle resistance and can be adjusted according to your comfort level.

Start with 1 set and gradually increase to 2–3 sets. Aim for 10–15 repetitions for each exercise as tolerated.

Exercise safety and when to stop

Most people can exercise safely. However, stop if you experience:

Movement is your partner in the USEMA journey

Exercise is an important part of your treatment plan. Along with balanced nutrition, adequate sleep, and stress
management, regular movement helps your body adapt positively to weight loss. Aim for consistency rather than
perfection. Even light activity done regularly can make a meaningful didifference in protecting muscle and supporting metabolic health.

#BeTheForce

References:
1. Codella R, Senesi P, Luzi L. GLP-1 agonists and exercise: the future of lifestyle prioritization. Frontiers in Clinical Diabetes and Healthcare 2025;6:1720794. https://doi.org/10.3389/fcdhc.2025.1720794
2. Boulé NG, Prud’homme D. Canadian Adult Obesity Clinical Practice Guidelines: Physical Activity in ObesityManagement. Available from: https://obesitycanada.ca/guidelines/physicalactivity
3. Centre for Health Protection: Exercise Prescription Doctor’s Handbook. Available from:https://www.chp.gov.hk/archive/epp/les/DoctorsHanbook_fullversion.pdf

Disclaimer: The information provided herein is only intended to bring general awareness among the patients and the same shall not be considered as a substitute for medical advice. Patients shall consult their registered medical practitioners before taking any drug or practicing any exercises or other recommendations. USV Private Limited does not promote use of any drug nor validated the studies referred herein and disclaim all the liabilities arising from use of the information. Copying, circulation and distribution of this content is strictly prohibited.