There’s a lot to be excited about in the age of GLP-1s. These buzzy drugs are helping people lose weight, plus lower their risk of chronic disease, cancer, and Alzheimer’s. Emerging research suggests they may even offer mental health benefits.
But even with that long list of upsides, there’s still one pesky side effect many struggle with while taking a GLP-1: muscle loss. Research shows that while these drugs can be highly effective for weight loss, they don’t distinguish between fat and muscle—an important distinction, since losing muscle can raise your risk of injuries, osteoporosis, and reduced mobility.
The good news: With the right training and nutrition approach, you can preserve muscle mass. That’s why we created the WH+ GLP-1 Strength Plan. With the guidance of coach Tina Tang, personal trainer who’s helped multiple clients on GLP-1s achieve their fitness goals, you’ll learn how to train and fuel in a way that supports muscle retention while losing fat.
DOWNLOAD THE GLP-1 STRENGTH PLAN NOW
What You Get When You Download the Guide
- A comprehensive, 4-week strength training program that prioritizes muscle-building movements in an easy-to-follow format designed for progress.
- Nutrition and supplement guidance to help you properly fuel your muscles.
- Expert training advice to help you better understand how hard you should be pushing yourself in the gym, how to incorporate cardio into your routine, and more.
- A fill-in tracker to measure your progress and see the changes in your strength.
Want a Sneak Peek into the GLP-1 Strength Plan?
Check out a few sample pages from the downloadable PDF.
What Makes This Plan Different—And Worth It
1. It’s rooted in what actually works.
There’s no shortage of flashy workout plans out there that favor complexity over results. This program keeps it simple, with full-body routines centered on compound exercises, so you get more out of each workout. You’ll build true strength, preserve muscle, and support everyday function throughout your GLP-1 journey.
2. It’s realistic, and designed to fit into your life.
One of the biggest myths around muscle maintenance is that it takes hours in the gym every day. It doesn’t. In fact, maintaining muscle on a GLP-1 is possible with only a few focused workouts a week. This program is built to feel doable, not overwhelming—so you can stay consistent.
3. It removes the guesswork.
Should I be training harder? Doing more cardio? Eating more protein? This guide answers all of those questions and more, so you can stop second-guessing your training and nutrition plan while on a GLP-1. Think of it as a clear, practical roadmap to help you achieve your goals.
What You Need for the GLP-1 Strength Program
One of the best things about this plan? You don’t need much to get started—just a set of dumbbells, a bench, and yourself. And if you prefer to work with kettlebells or barbells, you can easily swap them in.
Our Favorite Dumbbells
What to Eat on the GLP-1 Strength Program
Inside the plan, you’ll find some easy-to-follow nutrition guidelines to best fuel yourself while strength training on a GLP-1. Protein is key for supporting your muscles, but carbohydrates and fats matter, too—they provide the energy you need to power through your workouts, and the nutrients you need to recover well. Nutrition on a GLP-1 can be highly individualized, so it’s always a good idea to talk to your doctor or dietitian about what makes the most sense for you.
Not sure how to build your meals? Our Ultimate Protein + Fiber Guide is loaded with tasty, nutrient-dense meals to fuel your workouts and your everyday life. With 25 (!) recipe options, we’re certain you’ll find a few that earn a permanent spot in your meal prep rotation.
More Perks Of Joining WH+
Women's Health+ is a premium membership program that's designed to help you look, feel, and perform at your best. It gives you access to expert-backed fitness programs, nutrition guidance, wellness plans, and exclusive digital content created specifically for women’s bodies and goals. From strength training and fat loss to recovery, mindset, and long-term health, WH+ delivers practical tools and trusted advice to support every stage of your wellness journey.
When you sign up (for as little as $5/month), you get access to *all* WH+ membership benefits, including:
- A year’s worth of health programming, from nutrition guides to targeted workout plans, all created by WH editors and experts
- Exclusive fitness challenges, including the popular Glute Gains Challenge and Ultimate Pull-Up Plan
- 450+ streaming workouts with 1 year of our All Out Studio fitness app (a $90 value)
- Hundreds of easy, healthy recipes, plus our High-Protein Meal Prep Manual
- Unlimited WomensHealthMag.com content and a one-year print magazine subscription
Find the Perfect Women’s Health Training Program for You
Cori Ritchey, C.S.C.S., is the fitness editor at Women's Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.
