By Coach Manny
Ozempic and Weight Loss: Why Strength Training is Essential for Long-Term Success
Ozempic is a brand name for the popular weight loss drug semaglutide, a GLP-1 receptor agonist originally developed to manage diabetes but now widely prescribed for weight loss. Other big players in this category include Wegovy and Mounjaro (which works via a dual mechanism). These medications have quickly become some of the most popular weight-loss solutions today.
In the fitness world, there’s been a lot of criticism surrounding GLP-1 medications, with concerns about side effects like muscle loss, gastrointestinal issues, and the lack of long-term data. Honestly, I understand the skepticism. But after working closely with clients who use GLP-1 medications, I’ve developed a more balanced perspective. What I’ve seen firsthand is that strength training, combined with lifestyle changes, can make all the difference in achieving long-term success.
A Shift in Perspective
When GLP-1 medications like Ozempic started gaining traction for weight loss, I was initially against them. But seeing how they’ve positively impacted my clients’ lives changed my mindset.
My clients on GLP-1s are not just losing weight—they’re keeping nearly all their muscle mass. Using tools like the InBody 270 body composition analyzer, we’ve closely tracked their progress, including weight loss from body fat, muscle mass, and water. So far, I haven’t had a single client lose a significant amount of muscle—almost all the weight loss has come from body fat.
The benefits go beyond the scale. These clients report feeling better, experiencing less joint pain, and gaining the confidence to commit to healthy habits like better nutrition and consistent strength training. They’re also more active and participating in activities they previously avoided. It’s a transformation that goes far beyond the number on the scale.
The Other Side of the Story
On the flip side, I’ve observed very different results from people who take Ozempic but don’t pair it with strength training or lifestyle changes. While I can’t verify their body composition, I’ve noticed clear differences. Their faces often look more “drawn out,” and their overall physique appears to be a smaller version of their original shape, with little definition.
These individuals often report low energy, stomach issues, and little improvement in their overall well-being. When I ask about their lifestyle habits, the answer is usually the same: a sedentary lifestyle, poor nutrition, and high stress. They seem to just want the drug to have the “best of both worlds” which is— get skinnier while not wanting to change anything.
Why Strength Training and Nutrition Make the Difference
The difference between these groups is as clear as day. My clients who succeed with GLP-1 medications all have a few things in common:
1. Strength Training: They’ve maintained or increased their training routines, prioritizing building and retaining muscle.
2. Protein Intake: They’ve upped their protein intake, understanding its role in muscle preservation and recovery.
3. Nutrient-Dense Foods: With a smaller appetite, they focus on quality, nutritionally dense foods rather than using the drug as an excuse to eat smaller portions of junk food.
One surprising thing I’ve learned from my clients is how the medication reduces “food noise,” making it easier for them to make healthier choices. They’re intentional about their nutrition, leveraging the medication to create long-term healthy habits.
The Bottom Line: Make the Most of GLP-1 Medications
If you take Ozempic and continue with a poor lifestyle, you’ll likely lose weight, but it may come at the cost of muscle, energy, and overall health. However, if you prioritize strength training, increase protein intake, and use the momentum to build healthier habits, you can maximize the benefits and achieve a sustainable, healthy transformation.
At the end of the day, my job is to weigh the pros and cons and help my clients make the best decisions for their health. Whether it’s through GLP-1 medications, lifestyle changes, or a combination of both, the key is taking a holistic approach to health and fitness that prioritizes strength and well-being for the long haul.
Optimize Your Weight Loss Journey
If you’re considering Ozempic, Wegovy, or Mounjaro, remember: the medication is a tool, not a magic fix. Pair it with the right habits, and you’ll set yourself up for long-term success. Strength training is a non-negotiable piece of that puzzle. If you’re considering it or already taking it and could use some guidance, let’s talk. I’m happy to help!
