Rethinking Exercise on GLP-1 Medications: Why Strength Training is Key

Exercise is vital to any weight loss journey and body transformation. However, when taking GLP-1 medications like Semaglutide, it’s crucial to approach exercise differently. Many of us remember when we could eat whatever we wanted and exercise our way to a fit figure. Unfortunately, as we age, that strategy doesn’t work. The game changes, and so must our approach.

Cardio vs. Strength Training: Which is Better for Weight Loss?

When most people think of exercise and weight loss, they immediately picture cardio—running, cycling, or hopping on the elliptical machine. While cardio has tremendous benefits for our heart and brain health, it’s not the most effective weight loss approach when taking GLP-1 medications. In fact, strength training is far more important for achieving weight loss and body transformation. Let’s break it down.

The Cardio Conundrum

Imagine you go to the gym and spend 45 minutes on the treadmill. You log your workout in an app like MyFitnessPal, and it tells you that you’ve burned around 500 calories. That sounds great, right? The problem is that cardio workouts have a sneaky way of stimulating your appetite. This is just human physiology—when you spend time jogging, walking, or engaging in other forms of cardio, your body naturally feels hungry afterward.

This is where things get tricky. You’ve worked hard, you’re feeling great, and now you’re starving. It’s all too easy to justify a treat—maybe a couple of cookies or an extra serving at dinner. The problem is that those extra snacks can easily offset your burned calories. And just like that, the calorie deficit you worked so hard to achieve is gone.

What is a Calorie Deficit, and Why Does It Matter?

A calorie deficit occurs when you consume fewer calories than your body uses daily. When you’re in a deficit, your body turns to stored fat for energy, which leads to weight loss.
However, our bodies are not designed to lose fat and keep muscle. Our bodies simply respond to the deficit by shedding weight, and that weight can come from both fat and muscle.
This is where GLP-1 medications come into play. These medications help suppress appetite, making it easier to maintain a calorie deficit. But with the right kind of exercise, you could avoid losing valuable muscle along with the fat. We want to lose the belly and keep the biceps!

The Strength Training Solution

Here’s where strength training shines. Spending the same 45 minutes lifting weights or doing resistance exercises might not burn as many calories in the moment, but it has powerful long-term benefits. First and foremost, strength training does not stimulate your appetite like cardio. This means you’re less likely to feel ravenous after a workout, making it easier to stick to your calorie goals. But the benefits don’t stop there. Strength training helps you build muscle over time, and the more muscle you have, the more calories your body burns at rest. This means that even when you’re not working out, your body works harder, burning more calories throughout the day.

Picture by Dr. Jeff Livingston

Prioritize Protein and Strength Training

When you’re in a calorie deficit, your body doesn’t inherently know how to target fat loss while preserving muscle. The only way to offset this is to prioritize protein intake and incorporate strength training into your routine.

Protein Intake: Make sure you’re getting enough protein in your diet. This is crucial for muscle repair and growth. As I’ve mentioned before, choosing a high-quality protein supplement like SEEQ can help ensure you’re meeting your needs without extra calories or carbs.
Strength Training: Focus on exercises that build and maintain muscle mass. Squats, deadlifts, bench presses, and rows are all great options. Aim for at least two to three weekly strength training sessions to see results.

Final Thoughts

Your journey with GLP-1 medications is unique, and so is your approach to exercise. While cardio has its place, strength training is the real game-changer for long-term weight loss and body transformation. By combining the appetite-suppressing benefits of GLP-1 medications with a focus on building muscle, you’re setting yourself up for success.
Remember, the goal isn’t just to lose weight—it’s to build a healthier, more muscular body. So, the next time you hit the gym, consider skipping the treadmill and heading to the weights instead.
Your body will thank you for it. Every weight loss journey is personal, and finding the right balance can be challenging. But with the right strategy, you can achieve your goals and transform your body.