5 Resistance Training Exercises Every GLP-1 User Should Know

If you're on a GLP-1 medication and not doing resistance training, you're leaving your best results on the table. While these medications are remarkably effective at reducing body weight, research consistently shows that without strength training, a significant portion of that weight loss comes from muscle — not just fat.

The good news? You don't need to become a powerlifter. A handful of fundamental exercises, performed consistently 2-3 times per week, can dramatically shift the ratio of fat loss to muscle loss in your favour.

Here are five compound exercises that give you the most muscle-preserving benefit for your time.

1. Goblet Squat

Muscles worked: Quadriceps, glutes, hamstrings, core

The squat is the king of lower body exercises. The goblet variation — holding a dumbbell or kettlebell at chest height — is accessible for all fitness levels while still being highly effective.

How to do it: Hold a weight at chest height, stand with feet shoulder-width apart, and sit back and down as if sitting into a chair. Aim for thighs parallel to the floor, then drive back up through your heels. Start with 3 sets of 10 reps.

Why it matters for GLP-1 users: Your legs contain the largest muscles in your body. Keeping them strong maintains your metabolic rate and functional independence.

2. Dumbbell Row

Muscles worked: Lats, rhomboids, biceps, rear deltoids

A strong back is the foundation of good posture and upper body function. Rows are the simplest and most effective way to build it.

How to do it: Place one hand and knee on a bench, hold a dumbbell in the other hand, and pull it toward your hip, squeezing your shoulder blade back. Lower with control. 3 sets of 10 reps each side.

Why it matters for GLP-1 users: Back muscles are often the first to weaken during weight loss, leading to poor posture and back pain.

3. Push-Up (or Incline Push-Up)

Muscles worked: Chest, shoulders, triceps, core

The push-up is a classic for a reason. If a full push-up is too challenging, start with hands elevated on a bench or countertop (incline push-up) — this reduces the load while maintaining the movement pattern.

How to do it: Hands slightly wider than shoulder-width, body in a straight line from head to heels. Lower your chest toward the ground, then push back up. 3 sets of as many reps as possible with good form.

Why it matters for GLP-1 users: Upper body pushing strength is essential for daily activities — from carrying groceries to getting up from the floor.

4. Romanian Deadlift (RDL)

Muscles worked: Hamstrings, glutes, lower back, core

The RDL targets the entire posterior chain — the muscles running up the back of your body. These are critical for posture, back health, and functional movement.

How to do it: Hold dumbbells in front of your thighs, hinge at the hips (push your bum back), and lower the weights along your legs while keeping your back flat. You should feel a deep stretch in your hamstrings. Reverse the movement to stand. 3 sets of 10 reps.

Why it matters for GLP-1 users: A strong posterior chain protects against the lower back pain that often accompanies rapid weight loss and muscle wasting.

5. Overhead Press

Muscles worked: Shoulders, triceps, upper chest, core

Pressing weight overhead builds shoulder strength and stability, which is important for everything from reaching shelves to maintaining bone density in the upper body.

How to do it: Hold dumbbells at shoulder height, palms facing forward. Press them straight up until your arms are fully extended, then lower with control. 3 sets of 10 reps.

Why it matters for GLP-1 users: Shoulder and arm muscles are particularly vulnerable to muscle loss during caloric deficit. Direct training is the best protection.

Programming Tips for GLP-1 Users

Frequency: Aim for 2-3 sessions per week. More isn't necessary — recovery matters, especially in a caloric deficit.
Intensity: Use a weight that feels challenging by the last 2-3 reps. If you can easily complete all reps, increase the weight next session.
Timing: Train when your energy is highest. For many GLP-1 users, this is in the morning or mid-day, not after a heavy meal (or lack thereof).
Nutrition: Have a protein-rich meal or shake within 2 hours of training. This is the most important meal of your day for muscle preservation.
Progressive overload: Gradually increase weight, reps, or sets over time. This is what drives muscle adaptation.

Start Where You Are

You don't need a gym membership or expensive equipment. These five exercises can be done with a pair of dumbbells at home. The most important thing is consistency — regular resistance training, combined with adequate protein, is the single most powerful muscle-preservation strategy available to GLP-1 users.