Journal
Training on GLP-1 Medication
How to keep your muscle, energy and strength while taking weight-loss injections.
How to keep your muscle, energy and strength while taking weight-loss injections.
More of my clients in Marylebone and across Central London are now taking GLP-1 medications such as semaglutide (Wegovy, Ozempic) or tirzepatide (Mounjaro). The scale moves, appetite quietens and, for many people, it is the first time weight loss has felt manageable. Training is what decides what that weight loss is made of, and how you feel and function once it happens.
I'm a personal trainer, not a doctor, dietitian or prescriber. Your medication, dose and any side effects are a conversation for your GP or prescribing clinician, and I work within their guidance. Speak to them before you start training if you have any underlying condition, and seek medical advice if you have persistent vomiting, severe stomach pain, fainting or anything that feels wrong.
When you lose weight quickly, some of it can come from muscle as well as fat. Less muscle means a lower resting metabolism, less strength, poorer joint support and a body that is easier to regain weight in. Strength training, alongside enough protein, is the most reliable way to send the message that your body should hold on to muscle while it loses fat. The goal is not simply a smaller number on the scale. It's a stronger, leaner body that you can sustain.
A smaller appetite makes it easy to under-eat, particularly protein. I usually encourage clients to build each meal around a protein source first, to spread protein across the day, and to keep simple options to hand for the days appetite is low. How much protein is right for you depends on your size, goals and health, so it's worth agreeing a target with your GP or a registered dietitian. If you'd like practical help, see my nutrition advice.
Nausea, tiredness, dizziness and constipation are common, especially after a dose or an increase. Plan around them rather than pushing through:
Research suggests that many people regain weight after stopping these medications. That isn't a reason to avoid them, but it is a reason to use the time you're on them to build strength, training habits and a routine that stands on its own. Muscle you've kept and a training habit you enjoy are what protect your results long term.
Every client starts with a consultation, by phone or video, where we discuss your medication, medical history and goals. I'm qualified in personal training, sports conditioning and advanced functional training, and I build programmes around how you move and how you feel week to week. Your plan and progress are logged in your personal training app, and you have support between sessions on WhatsApp, so adjustments are quick if energy or appetite changes.
Sessions take place in my private Marylebone studio, at venues across Central and West London, or online. To talk it through, get in touch or read more about 1:1 personal training.
Private 1:1 coaching across Central London, or virtual sessions wherever you are in the world. Find where I train on the location & map page.
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