- Weight Loss
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by Skippack Pharmacy
Strength training isn’t just for bodybuilders-it’s for anyone who wants to feel stronger, move better, and protect their progress while losing weight. When you lose weight, you may lose some muscle along with fat, and strength training helps support your lean muscle and daily function. This can be especially helpful for patients on GLP-1 therapy, where eating less can make preserving muscle even more important.
This is common. Many people avoid strength training because they think it’s complicated or they’re afraid of getting hurt.
What is strength training?
Strength training (also called resistance training) is any exercise that makes your muscles work against resistance, such as:
- Bodyweight moves (chair squats, wall push-ups)
- Resistance bands
- Light dumbbells or weight machines (NIDDK)
Why should I do strength training?
- Helps you build and maintain muscle as you lose weight (NIDDK)
- Supports balance and daily activities (carrying groceries, climbing stairs) (NIDDK)
- Helps protect your body from injury and supports overall health (www.heart.org)
- National guidelines recommend adults include muscle-strengthening activities at least 2 days/week (CDC)
Try this:
- Start with 2 days/week (10-20 minutes is enough to begin). (CDC)
- Pick 4 simple moves: squat-to-chair, wall/modified push-up, row (band), hinge/deadlift pattern (light weight), or step-ups.
- Do 1 set to start-even one set provides benefits when you’re new. (NIDDK)
- Focus on form, not heavy weight: slow reps, controlled movement.
- Progress gradually: add a few reps or a little resistance when it feels easier. (NIDDK)
Common mistakes
- Doing too much too soon (soreness → quitting) (NIDDK)
- Only doing cardio and skipping strength entirely
- Comparing yourself to others instead of building a repeatable routine
TAKE-HOME / TOP TIPS
- Aim for 2 strength sessions/week (CDC)
- Start with 10-20 minutes and build slowly
- Use bodyweight or bands-no gym required (NIDDK)
- Even 1 set is a great starting point (NIDDK)
Reply with a question you want us to answer in next week’s GLP-1 tips email!
Disclaimer: For general education only-not medical advice. Do not change your medication without your prescriber. If symptoms are severe or persistent, contact your prescriber or seek urgent care.
References
- CDC – Adult activity guidelines (includes muscle-strengthening 2 days/week) (CDC)
- NIDDK – Staying active at any size (strength training benefits + examples) (NIDDK)
- American Heart Association – Strength and resistance training basics (www.heart.org)