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Staying strong while losing weight
When you lose weight quickly, you risk losing muscle mass and bone density along with body fat. Muscles control your physical movements, protect your posture, and increase your metabolism so you burn more calories even when you're resting. Let's talk about how to keep your body strong while you're taking GLP-1 medication.
Pace yourself to protect bone density
Bone mineral density (BMD) is the measure of minerals like calcium in our bones. A higher BMD usually tells us that bones are stronger and less likely to break.
Rapid weight reduction, like when you lose 14% or more of your body weight in just 3 or 4 months, can result in loss of bone density. But research shows that a slower pace of weight loss, especially when accompanied by strength and resistance training, is less likely to have a negative effect on BMD.
Other health factors that can affect bone density include the following:
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Initial body weight
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Age
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Sex
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Physical activity levels
Why exercise matters when taking GLP-1s
Healthy weight loss is about more than a weekly injection or a daily pill. Physical activity helps you maintain muscle mass as you lose body fat.
But exercise impacts more than body composition. Here are some other ways that physical activity can improve your health:
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Lowers your blood pressure. Just 30-60 minutes of physical activity most days of the week can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg).
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Lowers triglycerides, a type of fat in the blood, which lowers the risk of coronary artery disease (or blocked blood flow)
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Decreases your risk of death from heart attacks, cancer, and stroke
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Raises HDL cholesterol (the "good" cholesterol) levels
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Helps your body manage blood sugar and insulin levels
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Reduces inflammation in the body
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Boosts metabolism so you burn more calories at rest
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Lowers your stress levels
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Improves mood
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Reduces anxiety and fatigue
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Improves sleep and concentration
Guidelines for exercising
Whether you're trying to lose weight with GLP-1 medication or just want to support your health, a general rule is that some physical activity is better than none. Even if you've never exercised a day in your life, you can gradually increase your level of activity. People gain health benefits from as little as 60 minutes of moderate-intensity aerobic activity per week.
So how much should you do? The more active you are, the more you'll benefit. While any exercise is better than none, more is also better than less. To promote health, experts recommend the following:
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150 minutes/week of moderate aerobic activity like walking or swimming
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At least 2 days/week of resistance or strength training like lifting weights
If you're aiming to reverse disease, you can step up the aerobic activities to 225 minutes/week. And if you want to maximize the benefits of exercise, aim for 300 minutes/week or more.
What kinds of exercise should you do? Something you enjoy! Exercise takes effort, and it may be challenging at first, but it shouldn't feel miserable or overwhelming. You’re more likely to stick with activities that feel enjoyable and rewarding. Get creative and find what works for you (if you hate the gym, don’t go to the gym!). Here are some examples:
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Moderate-intensity activities: any activity that is somewhat hard and makes you feel like you do when you walk fast (power walking, gardening, cleaning the house, etc.)
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Vigorous activities: anything that is somewhat hard and makes you feel like you do when you run or jog (basketball, swimming laps, biking fast, etc.)
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Balance or functional movements like sit-to-standand chair-stepping exercises
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Muscle-strengthening activities like lifting weights, working with resistance bands, doing sit-ups and pushups, yoga, and heavy gardening
To keep your routine interesting, do a combination of aerobic and muscle-strengthening activities. Aerobic activity should be done for at least 10 minutes at a time. Muscle-strengthening activities should work all of the major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms).
Helpful habits to keep going
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Make it social. Schedule a walk with a friend. Make friends with people at your gym. Exercising with others can also help keep you accountable.
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Remember that some movement is always better than none. If you're just starting out, aim to reduce the time that you're sedentary by making small changes. For example, stand when you can. March in place while you're watching TV. Take the stairs.
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Keep challenging yourself. Achieving your goals will help build confidence.
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Prioritize physical activity. Make it a habit.
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Be flexible with your routine. Can't take your normal jog because it's raining? Do a workout video instead.
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Use fitness trackers like pedometers to keep yourself motivated and track your progress.
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Maintain your protein targets (protein is the building block for muscle and bone health)
Disclaimer: Each person's experience with GLP-1 medications is different. Your nutritional needs may vary based on your individual health, activity level, and how your body responds to treatment. This information is for educational purposes only and should not replace medical advice from your healthcare provider. Always consult with your Amazon One Medical clinician or healthcare team to create a nutrition plan that's right for you and to properly manage your treatment.
Related articles
Clinical sources
1. Get the Most from Your GLP-1 Medications: Maintaining Muscle and Nutritional Health. (2025). Onemedical.com. https://www.onemedical.com/blog/diet-nutrition/get-the-most-from-your-glp-1-medications-maintaining-muscle-and-nutritional-health/
2. Hunter, G. R., Plaisance, E. P., & Fisher, G. (2014). Weight loss and bone mineral density. Current opinion in endocrinology, diabetes, and obesity, 21(5), 358–362.
3. Jensen, S. B. K., Blond, M. B., Sandsdal, R. M., Olsen, L. M., Juhl, C. R., Lundgren, J. R., Janus, C., Stallknecht, B. M., Holst, J. J., Madsbad, S., & Torekov, S. S. (2024). Healthy weight loss maintenance with exercise, GLP-1 receptor agonist, or both combined followed by one year without treatment: a post-treatment analysis of a randomised placebo-controlled trial. EClinicalMedicine, 69, 102475.
4. Madigan, C. D., Grimmett, C., Sweet, S. N., Daley, A. J., Kettle, V. E., Phillips, B., & Graham, H. E. (2025). Understanding Adult's Experiences and Perceptions of How to Maintain Physical Activity: A Systematic Review and Qualitative Synthesis. International journal of behavioral medicine, 32(5), 687–701.
5. Shapses, S. A., & Riedt, C. S. (2006). Bone, body weight, and weight reduction: what are the concerns?. The Journal of nutrition, 136(6), 1453–1456
