Medications such as Ozempic®, Wegovy®, and Zepbound® have become increasingly common tools for weight management, and for many people, these medications can lead to significant weight loss and improvements in overall health. However, one important aspect is often overlooked: preserving muscle and bone health during weight loss.  

When people lose weight, they typically lose a combination of body fat and lean tissue, including muscle. Maintaining muscle mass is important because it supports strength, mobility, metabolism, and healthy aging. That’s where exercise plays an important role.  

Research shows that combining regular exercise with GLP-1 medications can help improve body composition, support long-term weight management, and enhance overall health outcomes. Studies also suggest that individuals who establish healthy exercise habits while using GLP-1 medications may be better equipped to maintain their results over time.  

If your goal is to improve your health—not just lower the number on the scale—exercise should be a key part of your plan.  

Why exercise matters 

Strength training 

Strength training is especially important during weight loss because it helps preserve muscle mass and supports healthy bone density. Whether you use free weights, resistance bands, machines, or bodyweight exercises, resistance training helps your body maintain the lean tissue that contributes to strength and function.  

Aerobic exercise 

Cardiovascular exercise supports heart health, improves endurance, helps manage blood pressure, and can enhance insulin sensitivity. Walking, cycling, swimming, jogging, and group fitness classes are all great ways to stay active.  

Balance and mobility 

Balance and mobility exercises are beneficial for people of all ages and become increasingly important as we get older. Activities such as yoga, tai chi, stretching routines, single-leg balance exercises, and functional movements that improve joint mobility can help enhance stability, improve movement quality, and reduce the risk of falls.  

Activity goals  

Consider working toward these general guidelines:  

• Strength training two to three times per week, focusing on major muscle groups and functional movements such as squats, presses, rows, and lunges.  

• At least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking, cycling, or swimming.  

• Regular flexibility, mobility, and balance exercises to support healthy movement and recovery.  

Nutrition 

Because GLP-1 medications often reduce appetite, it’s important to pay attention to nutrition. Some individuals may struggle to consume enough protein and other essential nutrients, which can affect energy levels, recovery, and muscle preservation.  

A balanced eating plan that includes adequate protein, fruits, vegetables, whole grains, and healthy fats can help support both weight-loss goals and overall wellness.  

Finding the right plan 

There is no one-size-fits-all approach to fitness. Whether you’re new to exercise or looking to take your training to the next level, having a structured plan can make a difference. A certified personal trainer can help you develop a program tailored to your goals, abilities, and lifestyle.  

As GLP-1 medications become more widely used, the greatest success will come from combining them with healthy habits that support long-term wellness. Weight loss can be an important step toward better health, but maintaining strength, fitness, and overall function is what helps people feel and perform their best for years to come.