Muscle loss is a common side effect of GLP-1 medications—but, with the new GLP-1 Strength Plan from Women’s Health+, it doesn’t have to be. This 4-week fitness program breaks down how to train and eat to preserve your muscle mass while losing unwanted fat.
What the GLP-1 Strength Guide Looks Like
Each week contains three full-body strength workouts, an optional high-intensity interval training workout, and three rest days. The typical schedule will look something like this:
Monday: Full-Body Strength 1
Tuesday: Rest
Wednesday: Full-Body Strength 2
Thursday: Rest
Friday: Full-Body Strength 3
Saturday: Rest
Sunday: HIIT
Each workout is designed to challenge your entire body, efficiently hitting all your major muscle groups. All workouts are clearly outlined in the PDF, including:
- Exercise descriptions and reference images
- Suggested sets and reps
- Guidance on how to select your weights
- Editable tables to track your progress.
Download the PDF below, and save it to your computer or phone for easy access. Then, use it to follow your workouts, log your numbers, and watch your strength build over time.
How to Use the GLP-1 Strength Guide
1. Schedule your workouts, and stick to them.
This program provides you with three full-body strength training workouts per week, plus one optional high-intensity interval training workout. To make sure they actually happen, add them to your calendar the way you would a meeting, and protect that time. Better yet, schedule them for the same time each week so you get into a routine. The most important thing is consistency: Find what schedule works for you, and stick with it.
2. Tailor your nutrition.
Muscles need fuel. Without enough of it, you might not get the most out of your workouts. Use the nutrition and supplementation guidance in the program to ensure you’re getting enough nutrients and calories to support your training. And if you need some meal-prep inspiration, we’ve got you covered there, too.
3. Track your progress.
Fill in your workout charts as you go, and push yourself to grab some more challenging weights from week to week as it feels appropriate. You may be surprised by how quickly you gain strength—a clear sign you’re doing the right things to maintain your muscle.
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.
