Strong on a GLP-1: 4-Week Home Strength Plan

Losing weight on a GLP-1? Keep your muscle while you lose the fat.

When you lose weight, part of what you lose is muscle. A 2025 joint advisory from four U.S. obesity and nutrition organizations says protein alone likely isn't enough: you also need structured strength training. This beginner-friendly plan shows you exactly what to do at home, 3 times a week.

What's inside (10-page PDF)

• Why strength training matters on a GLP-1, explained simply, with the published research
• Safety checklist and a clear "stop if" table
• 8 home moves, each with an easier and a harder version (chair, wall, band or light dumbbells)
• A 4-week plan: two workouts, sets, reps, effort and rest for every week
• Training when you're eating less: fueling, nausea, hydration and dose days
• Progress checks beyond the scale, including the 30-second chair stand
• Printable workout log

Instant download

You'll get the PDF by email and on the order confirmation page right after checkout. Read it on your phone, tablet or computer, or print it.

Educational only; not medical advice or a personal exercise prescription. Talk to your doctor before starting a new exercise program. No specific result is promised. Brand names are trademarks of their owners; this guide is not affiliated with any manufacturer.