GLP-1 medications have reshaped the conversation around weight loss, but fitness experts are quick to point out that the blueprint for a strong, healthy body hasn’t budged. In fact, it’s never mattered more. The fundamentals of healthy living, from strength training and prioritizing protein to staying active, remain essential for preserving muscle, supporting metabolism and creating results that last. Here’s what top trainers want everyone taking a GLP-1 to know.
“Weight changes quickly, but structure doesn’t,” says Tracy Anderson (@tracyandersonmethod), founder of her namesake movement catalog. For anyone relying on GLP-1s without prioritizing movement, she has a clear warning: The body you’re uncovering still needs tending. “The health of your metabolism relies a lot on how you interact with your muscles.” And for Anderson, that means keeping movement varied and consistent. “You want to recruit as much activity as you possibly can in your body. It’s not enough to just say, ‘I’m going to lift; I’m going to build muscle.’ Things atrophy, and you want to keep as much awake and as much alert as you possibly can.”
“When you’re on a GLP-1, as much as 40 percent of the weight you lose may be lean muscle mass,” explains Kira Jones (@kirajones), founder of Cacti Wellness, who adds that the fix for this is non-negotiable. “It’s essential that GLP-1 users actively work to gain and maintain strength and build muscle. Muscle protects your metabolism long-term and provides that toned appearance.” Her advice: Strength train two to three times a week with weight that genuinely challenges you, prioritize protein at every meal and protect your recovery. “Eating well and exercising means nothing if you don’t give your body time to properly digest food, rebuild muscle and release stress.”
Nicole Winhoffer (@nicolewinhoffer), founder of the NW Method, has watched GLP-1s change not only her clients’ bodies, but also their relationship with movement. The risks she highlights are both physical and behavioral, particularly when medication replaces lifestyle habits. “For some individuals, GLP-1s can work best when paired with natural long-term habits around nutrition, movement and overall wellness.” But, she’s also seen something more encouraging: clients who feel better in their bodies showing up differently in the studio. “I would encourage anyone on a GLP-1 to incorporate dance into their routine. Dancing is a great way to improve self-esteem and build confidence in both social settings and personal style.”
