#70 - Strength Training for GLP-1 Users

She lost 18 pounds on Ozempic but feels weaker and softer than before. We unpack why this happens, why up to 40-45% of weight lost on a GLP-1 can be muscle if you're not strength training, and what to do about it. We cover the minimum effective dose for strength training, two complete sample workouts you can start today, protein targets for GLP-1 users, and why coaching might matter more, not less, once you're on one of these medications.Book a complimentary 15-minute Strategy Call with Daniel at rosentrain.com/coachingSample Workouts:Both workouts: 3-4 sets, 8-12 reps, 90 seconds rest between sets. Low on energy? Drop to 1-2 sets. Something is always better than nothing.Workout A:Goblet SquatGlute BridgeDumbbell Chest Press (floor or bench)Single Arm RowPlankWorkout B:Reverse LungeHip ThrustOverhead PressBent Over RowBird DogThese exercises require some familiarity with proper form. If you're not sure how to perform a movement safely, consult a qualified trainer before attempting it.Study: https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.124.067676Timestamps:00:00 - Intro: the listener question02:14 - The "starvation mode" myth and what GLP-1s prove05:26 - Why people on GLP-1s skip strength training14:47 - Reframing fitness from loss to gain15:53 - Rebuilding muscle vs. building it for the first time18:47 - Protein targets and strategies for GLP-1 users24:50 - Workout A: the five exercises26:47 - Sets, reps, and rest explained29:11 - Workout B: the five exercises29:46 - Progressive overload and scaling down on low-energy days38:06 - Replacing old habits with muscle-building ones38:35 - Final thoughts: GLP-1s are a tool, not a fixFind out more about coaching with us here: rosentrain.com/coachingFollow Daniel on Instagram: instagram.com/rosentrain/Follow Santo on Instagram: instagram.com/santo.chiappetta/This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: rosentrain.com/disclaimer