Key Details
GLP-1 medications are effective for weight loss but can cause loss of muscle and bone density.
Health and fitness experts recommend strength training for users to preserve muscle and bone health.
Wendie Green, a licensed physical therapist assistant, emphasizes the importance of strength training due to increased bone loss risk from rapid weight loss and reduced musculoskeletal loading.
Women in midlife, especially post-menopausal women or those with osteopenia, osteoporosis, or conditions predisposing them to bone fractures, are at greater risk.
Green suggests incorporating 50-60 minutes of strength training per week.
Recommended Workout
Green shared a six-move strength workout that can be done at home. Each exercise should be performed for 2-3 sets of 6-12 repetitions.
- Goblet squat to chair (2-3 sets, 6-12 reps): Targets quads, glutes, and adductors.
- Dumbbell Romanian deadlift (2-3 sets, 6-12 reps): Targets glutes and hamstrings.
- Push-up (2-3 sets, 6-12 reps): Strengthens chest, shoulders, triceps, and anterior chain.
- Resistance band row (2-3 sets, 6-12 reps): Strengthens back and improves posture.
- Suitcase carry (2-3 sets, 1 minute each side): Improves grip, core stability, and gait mechanics.
- Pallof press (2-3 sets, 6-12 reps): Builds trunk stability and spinal control.
Modifications are provided for exercises like push-ups and goblet squats.
Green recommends consulting a physical therapist or the Stronger on GLP-1 Program for guidance.