There's a Muscle Mistake Many GLP Users Are Overlooking

Mannee De Wet, Brand Contributor for Planet Fitness | BrandPersperctive

GLP medications like Ozempic and Mounjaro have changed the conversation around weight loss. But, if you’re using a GLP, what you do alongside it matters just as much as the medication itself. One of the biggest misconceptions is that reaching your goal weight automatically means you’re healthier. The reality is that significant weight loss can also mean losing valuable lean muscle, unless you’re actively working to preserve it.

Here Are My 8 Top Tips For Anyone Using GLPs:

1. Prioritise resistance training from day one

Don’t wait until you’ve reached your target weight. Strength training helps preserve lean muscle while you’re losing body fat.

2. Train consistently rather than intensely

Aim for two to four resistance training sessions each week. Building a routine you can maintain is far more valuable than occasional high-intensity workouts. I always encourage our members to find a form of training they don’t hate, whether it’s HYROX, reformer Pilates, free weights, or machines.

3. Progress gradually

As your strength improves, slowly increase the weight, repetitions, or difficulty of your exercises. Progressive overload is what helps your muscles adapt and become stronger.

4. Focus on compound movements

Squats, rows, presses, and deadlifts work multiple muscle groups simultaneously, building functional and core strength while also improving balance – something that becomes increasingly important as we age.

5. Measure more than the scale

Weight only tells part of the story. Track changes in your strength, body composition, metabolism, and mobility. Every Planet Fitness club has InBody technology to help our members monitor changes in body composition, including their lean muscle mass and body fat percentages. Remember that muscle is denser than fat so, as you build lean muscle, the number on the scale may not fall as much as you’d like. In some cases, you may even need to rethink your goal weight because a stronger, healthier body doesn’t always weigh less.

6. Support your training with good nutrition

Adequate protein and a balanced eating plan are essential for maintaining and building muscle. If you’re unsure where to start, speak to a nutritionist.

7. Work with qualified professionals

A knowledgeable trainer can design a programme that’s appropriate for your current ability, aligned with your goals, and works alongside guidance from an integrated team of healthcare professionals.

8. Think beyond weight loss

The goal shouldn’t simply to weigh less. It’s to become stronger, more capable, and better equipped for everyday life. Building and maintaining lean muscle supports better metabolic health, healthier bones, improved balance, and greater independence for years to come.

Medication can be an important part of the journey, but lasting health is built through sustainable habits. The real win isn’t just losing weight. It’s becoming stronger while you do it.