Do You Really Need Weights While on GLP-1s? The Truth from Our Portland Maine Performance Fitness Studio
If you’ve been scrolling through your feed lately or chatting with friends at a coffee shop in the Old Port, you’ve probably heard the buzz. GLP-1 medications like Ozempic, Wegovy, and Zepbound are changing the game for weight loss. For many people in our Portland community, especially those of us over 40, these medications feel like a long-awaited breath of fresh air.
Finally, the "food noise" is gone. Finally, the scale is moving in the right direction. It feels like a superpower, right?
But here’s the thing... there’s a conversation happening in the background that you might be missing. It’s a conversation about what happens underneath the weight loss. Because while the scale is going down, we need to make sure you aren't losing the very thing that keeps you strong, mobile, and metabolically healthy.
I’m talking about your muscle.
At EA Fitness & Performance, we’re seeing more and more of our members navigating the journey of GLP-1s. And the question I get asked most often is: "Evan, do I really need to lift weights if the medication is already doing the work?"
The short answer? Yes. Now more than ever.
Let’s dive into why strength training isn't just a "nice to have" when you're on these medications, it’s actually your insurance policy for a healthy, vibrant life.
The "Muscle Tax" You Didn't Sign Up For
When you lose weight rapidly, which is exactly what happens for many people on GLP-1s, your body doesn't just burn through fat stores. It looks for energy anywhere it can find it. Unfortunately, that often means it starts breaking down your lean muscle mass.
Research is starting to show some pretty eye-opening numbers. Without resistance training, anywhere from 20% to 50% of the weight lost on these medications can come from muscle rather than fat. 📉
Think about that for a second. If you lose 40 pounds, but 20 of those pounds are muscle... you haven't just gotten "smaller." You’ve actually changed your body composition in a way that could leave you weaker and more prone to injury. This is what people often call being "skinny fat." You look different in clothes, but your metabolism is actually slower than it was before.
Why Muscle is Your Metabolic Engine
Think of your muscle as the engine in your car. The more muscle you have, the bigger the engine, and the more fuel (calories) you burn, even when you’re just sitting on the couch watching a show or working at your desk.
When you lose muscle, you’re essentially shrinking your engine.
This becomes a huge problem if or when you ever decide to transition off the medication. If your engine is smaller, your body requires fewer calories to maintain its weight. This is a recipe for the "yo-yo" effect we all dread.
By prioritizing personal training or small group training while you're on these meds, you're sending a loud and clear signal to your body: "Hey! I'm using these muscles. Do not burn them for fuel! Keep them right where they are."
✅ The Benefit: You preserve your metabolic rate.
✅ The Result: Long-term weight maintenance becomes much, much easier.
The 40+ Factor: Bone Density and Balance
For our demographic, those of us over 40, muscle isn't just about looking good in a t-shirt (though that’s a nice perk). It’s about longevity.
As we age, we naturally start to lose muscle mass (sarcopenia) and bone density. If you add rapid weight loss from a GLP-1 to that natural aging process without doing any strength work, you’re doubling down on the risk.
Strength training is the "fountain of youth" for your bones. When you lift weights, you aren't just stressing your muscles; you’re putting healthy stress on your bones, which signals them to stay dense and strong.
At our Portland Maine performance fitness studio, we focus heavily on functional movements that keep you capable. We want you to be able to hike Tumbledown, carry all the groceries in one trip, and play with your grandkids without worrying about your back giving out.
Does Strength Training Make You Hungrier?
One of the biggest fears people have when starting an exercise routine while on GLP-1s is that they’ll get "runger", that intense hunger that comes after a long cardio session.
Here’s the good news: Strength training doesn’t usually stimulate the appetite the way intense cardio does.
In fact, research shows that resistance exercise is the perfect partner for GLP-1 medications because it helps you protect your health without working against the appetite-suppression benefits of the drug.
Stop thinking you need to spend hours on a treadmill. You don't. In fact, we’d rather see you spend 45 minutes moving some weights with intention.
The "EA Fitness" Strategy for GLP-1 Success
If you’re in the Portland area and you’re on this journey, you’re not alone. We’ve designed our programs at EA Fitness & Performance to meet you exactly where you are. We’re not a "big box" gym where you’re just a number. We’re a community.

Here is how we help our members on GLP-1s optimize their results:
- Protein-First Focus: We work with you through nutrition coaching to make sure you're getting enough protein. When your appetite is low, every bite counts. Protein is the building block that allows those lifting sessions to actually "stick."
- Smart Programming: You don't need to be a bodybuilder. You need a program that focuses on compound movements, squats, hinges, pushes, and pulls. Our coaches make sure your form is perfect so you stay injury-free.
- Recovery Monitoring: GLP-1s can sometimes make you feel a bit fatigued as your body adjusts. We listen. We adjust the intensity. We make sure you’re leaving the studio feeling energized, not drained.
- Community Support: There is something powerful about lifting next to someone who is on a similar path.
Common Questions I Get (The FAQ)
"What if I'm too tired to workout?"
It’s common to feel a little low energy when you first start these medications. Our advice? Start small. Even two 30-minute sessions a week can make a massive difference in muscle preservation. Often, once you get moving, that fatigue starts to lift.

"I don't want to get bulky; I just want to lose weight."
Trust me, you won't wake up as a pro bodybuilder by accident. Especially in a calorie deficit, "bulking" is nearly impossible. What you will do is get toned, firm, and strong.
"Can I just do walking?"
Walking is amazing. We love walking! Please keep walking around Back Cove or through the Eastern Promenade. But walking isn't enough to stop muscle wasting during rapid weight loss. You need resistance. You need to pick up something heavy.
Your Next Steps
Look, taking the step to improve your health with the help of a GLP-1 is a big deal. It shows you’re committed to a change. But don't let the scale be the only metric of your success.
How you feel, how you move, and how much muscle you keep will determine your quality of life five, ten, and twenty years from now.
If you're feeling a bit lost or worried about how to start, come talk to us. You can meet with me, Evan Amell, or any of our expert team members like Andrew Goyet or Isaac Wilkins. We’ll sit down, talk about your goals, and figure out a plan that supports your medication, your body, and your lifestyle.
You've got the tool (the medication). Now, let's build the foundation (the muscle).
Ready to see what a difference the right kind of training can make?
Click here to Get Started with us today.
Let’s get strong together, Portland.
Be well,
Evan Amell
Owner, EA Fitness & Performance
recent posts
