Ollie blog
Protein and strength training on GLP-1: protecting muscle
When you eat less, your body can lose muscle along with fat. That's true with any big drop in weight, including on GLP-1 medicines. Here's what research and expert advice say about keeping as much muscle as you can.
The short answer: Some of the weight lost on GLP-1 medicines is lean tissue, which includes muscle. A 2025 joint advisory from four nutrition and obesity groups notes that 1.2 to 1.6 g of protein per kg of body weight a day has been proposed during active weight loss (or roughly 80 to 120 g a day). It suggests strength training at least 3 times a week, plus at least 150 minutes of moderate activity a week.
Do you lose muscle on a GLP-1?
Some, usually. In a body scan sub-study of the STEP 1 trial (140 people), body fat went down and the body's overall share of lean mass went up. But part of the weight lost was still lean tissue. Experts note the amount varies a lot between people and between medicines.
Muscle matters for strength, balance and everyday energy, so it's worth protecting while you lose weight.
How much protein on a GLP-1?
The 2025 joint advisory (from ACLM, ASN, OMA and TOS) gives these guides:
| Guide | Amount |
|---|---|
| Recommended daily allowance for adults | 0.8 g per kg of body weight a day |
| Proposed during active weight loss | 1.2 to 1.6 g per kg a day |
| Simple daily target | About 80 to 120 g a day |
For example, someone who weighs 70 kg (154 lb) would land around 84 to 112 g a day at 1.2 to 1.6 g per kg. If you have kidney disease, ask your care team before eating more protein.
Easy protein habits when your appetite is small
- Start each meal with the protein part.
- Spread protein across the day instead of one big serving.
- Keep easy options close: yogurt, eggs, cottage cheese, tofu, fish, beans.
- Smaller meals more often can be easier than three big ones.
How much strength training on a GLP-1?
The same advisory suggests strength training at least 3 times a week, plus at least 150 minutes of moderate activity a week, like brisk walking.
Movement and medicine also seem to work well together. A 2021 trial in the New England Journal of Medicine followed 195 adults for a year after a low-calorie diet. On average, people who combined exercise with a GLP-1 medicine kept losing weight, while the placebo group regained. Results vary, and this isn't a promise of any result.
Simple strength habits
- Start with your body weight: sit-to-stands from a chair, wall push-ups, step-ups.
- Add light weights or bands as it gets easier.
- Two or three short sessions a week beat one long one you skip.
- Walk on the other days. Brisk walks count toward your 150 minutes.
- New to exercise, or have a health condition? Check with your care team first.
How Ollie helps
Ollie is a GLP-1 and peptide tracker. It doesn't count protein, but it keeps the rest of the picture in one place:
- Steps: from Apple Health, right next to your water.
- Weight: log it, or read it from Apple Health, and see your trend over time.
- Shots and side effects: see how your dose and how you feel line up.
No account and no login. Your logs stay on your iPhone (privacy).
Related: GLP-1 water intake and daily steps · Food noise on GLP-1
Protecting muscle: quick answers
Can you lose muscle on a GLP-1?
Part of the weight lost is usually lean tissue, which includes muscle. How much varies by person and medicine.
How much protein should I eat on a GLP-1?
A 2025 expert advisory notes that 1.2 to 1.6 g per kg of body weight a day has been proposed during active weight loss, or roughly 80 to 120 g a day. Ask your care team for your own target.
How often should I strength train on a GLP-1?
The same advisory suggests at least 3 times a week, plus at least 150 minutes of moderate activity a week.
Is walking enough to protect muscle?
Walking helps you stay active and counts toward weekly activity. Strength training is what experts point to for keeping muscle.
Sources
- Mozaffarian D et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from ACLM, ASN, OMA and TOS. Am J Clin Nutr. 2025;122:344–367 (protein and activity, p. 353). GLP-1%20Therapy%20for%20Obesity.pdf">PDF
- Wilding J et al. STEP 1 body composition (DXA) sub-study, presented at ENDO 2021. Link
- ADA Scientific Sessions 2026, symposium on lean mass with GLP-1 therapies. ADA Meeting News
- Lundgren JR et al. Healthy weight loss maintenance with exercise, liraglutide, or both combined. N Engl J Med. 2021;384:1719–1730. PubMed