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Movement & Strength

Movement and strength training — preserving lean mass and building sustainable activity.

10 articles · updated Aug 1

Guides

A beginner's resistance-training plan on a GLP-1: sets, reps, and progression

A concrete beginner plan for the strength work you already know you should be doing on a GLP-1: the five core movement patterns, a simple 2–3x/week full-body template, beginner set and rep ranges, how progressive overload and reps-in-reserve work, and when to deload or bring in a trainer.

How to find a personal trainer when you're on a GLP-1

Once you've decided a trainer is worth it, the next problem is picking a good one. Here's what credentials actually mean, why GLP-1 experience matters, where to look, the questions to ask on a first call, and the red flags that should send you elsewhere.

Should you get a personal trainer on a GLP-1?

A trainer isn't mandatory, but the stakes for getting strength training right are higher on a GLP-1 — because you're actively trying not to lose muscle. Here's an honest read on who benefits most from a trainer, who can skip one, and the cheaper alternatives in between.

Weight loss vs. body recomposition goals on a GLP-1

"Losing weight" and "changing your body composition" aren't the same goal, and they call for different strategies — even though a GLP-1 medication can support both. Here's how to figure out which one you're actually optimizing for.

Why strength training matters on a GLP-1

GLP-1 weight loss takes muscle along with fat — often 25-40% of total weight lost. Strength training is the single most effective tool for protecting that muscle, and research suggests starting it early, alongside adequate protein, matters more than which cardio you pair it with.

Glossary terms

Muscle protein synthesis — The biological process of building new muscle protein, stimulated by resistance exercise and dietary protein intake.
Sarcopenia — The age- or illness-related loss of muscle mass and strength — a risk to monitor for during rapid weight loss.
Lean mass — Body weight from everything other than fat — primarily muscle, but also organs, bone, and water.

Resources

NASM (National Academy of Sports Medicine) — One of the largest certifying bodies for personal trainers in the U.S. — useful on a GLP-1 because protecting muscle takes qualified strength-training guidance, and NASM offers a course on weight-loss medications (plus a broader Weight Loss Specialization) that helps trainers work with clients on these drugs.
Physical Activity Guidelines for Americans — The official U.S. guidance on how much activity — including muscle-strengthening work — adults should aim for each week.