Why You Need Strength Training on GLP-1s (Even If You Hate It!)

👋 Welcome

Hello and welcome to another edition of The Weekly Dose!

Are you ready to boost your strength and energy? Even if working out isn’t your favorite thing, our guide shows you how a little weight training can transform your health—especially when you're on GLP-1 medicines!

📌 Here’s what’s inside this issue:
✅ Main Topic: Why You Need Strength Training on GLP-1s (Even If You Hate It!)
✅ Research Recap: FDA Updates Rules as GLP-1 Shortage Improves
✅ Resources/Tools/Hacks: Easy Overnight Oats
✅ Poll of the Week: Have you tried strength training while on GLP-1 medications?
✅ Poll Recap: Have You Struggled to Eat Enough on GLP-1s?

💡 Let’s dive in!

📌 Main Topic: Why You Need Strength Training on GLP-1s (Even If You Hate It!)

Do you want to feel strong and full of energy? Even if you think you hate exercise, this issue shows you why lifting weights is a must—especially if you take GLP-1 medicines!

💪 The Benefits of Strength Training on GLP-1s

• Protect Your Muscles: GLP-1 medicines help you lose weight fast, but they can also take away muscle. Keeping your muscles strong is very important.

• Boost Your Metabolism: Strong muscles help your body burn more calories, even when you're resting.

• Lift Your Mood: Even a little bit of strength training can help you feel happier and more energetic every day.

Exploring GLP-1s and Your Body

GLP-1 medicines like Ozempic and Mounjaro help you lose weight by making you feel less hungry. They work fast, and that can be good—but when you lose weight quickly, you can lose muscle too. Losing muscle is not good because muscles help you burn more calories and keep your body strong. Without enough muscle, your body can slow down and you might feel weak. Keeping your muscle safe is very important for a healthy body and a fast metabolism.

How Strength Training Helps on GLP-1’s

Strength training tells your body to keep and even build muscle. When you lift weights or use resistance bands, your muscles get a message: "We need to stay strong!" This helps you burn more calories, even when you are resting. It also keeps your body balanced and helps you feel happier and more energetic. Even a little bit of strength training is better than none—it can stop your body from losing muscle and keep your metabolism high.

A Simple 3-Day At-Home Workout Plan

You only need 15-20 minutes a day—just one hour a week is better than nothing! Use your body weight or resistance bands.

• Day 1 (Monday):

  • Squats (Body Weight): 4 sets of 8-10 reps

  • Bicep Curls (Resistance Bands): 3 sets of 8-10 reps

  • Tricep Extensions (Resistance Bands): 3 sets of 8-10 reps

• Day 2 (Wednesday):

  • Push Ups (Body Weight/on knees): 4 sets of 8-10 reps

  • Overhead Press (Resistance Bands): 3 sets of 8-10 reps

  • Calf Raises (Body Weight): 3 sets of 8-10 reps

• Day 3 (Friday):

  • Alternating Lunges (Body Weight): 3 sets of 8-10 reps each leg

  • Seated Row (Resistance Bands): 3 sets of 8-10 reps

  • Lateral Raises (Resistance Bands): 3 sets of 8-10 reps

Overcoming the “I Hate It” Mindset – My Personal Story

Before my GLP-1 journey, I was lifting weights and saw great progress. Then, life hit me hard when I lost one of my siblings very suddenly. I felt lost, heartbroken, and didn’t know how to face each day. I started talking to a therapist to help me deal with the grief, and she shared something that changed everything for me.

My therapist explained that exercise, especially lifting weights, is not just for building muscle—it can also help ease sadness and lift your mood. She told me, “When you feel like you hate working out, just put on your workout clothes and do one set. After one set, take a moment to feel how you are doing. Then decide if you want to do one more set.” This simple advice felt like a small key to unlocking a door I thought was locked forever.

At first, I was very unsure. I remember feeling so tired and low that the thought of exercise seemed impossible. But I decided to put on my workout clothes and try just one set. After finishing that one set, I felt a tiny bit of relief—a little spark of energy that reminded me of who I was before the sadness took over. That tiny spark was enough to push me to do another set. Before I knew it, I had finished my whole workout, and the simple act of moving helped me feel better. I learned that even when you don’t feel like it, starting small can change your whole day.

I want you to know that this method worked for me every single time. No matter how heavy the sadness or how low my mood, one set was enough to get me started. And once I began, I kept going. I hope that by sharing my story, you can see that even on the toughest days, taking just one small step can be the start of feeling better. If I can do it, so can you!

📊 Research Recap: FDA Updates Rules as GLP-1 Shortage Improves

The FDA has announced that the nationwide shortage of semaglutide (a popular GLP-1 medication) is officially over! However, some local delays may still happen. Here’s what you need to know.

📖 Key Findings

✔️ Semaglutide supply is back to normal – The manufacturer says they can meet current and future demand.
✔️ Compounded versions are still allowed for a limited time – Pharmacies can continue making copies of semaglutide until April 22 (state-licensed) or May 22 (outsourcing facilities).
✔️ Other GLP-1 drugs are still in short supply – Dulaglutide and liraglutide remain difficult to find, though some versions are available.

🧩 What This Means for You

If you rely on semaglutide, your pharmacy should be able to fill your prescription more easily now, but small delays could still happen. If you’ve been using a compounded version, you may need to switch back to the FDA-approved version after the temporary allowance ends. If you use other GLP-1 medications, shortages may continue, so check with your pharmacy for availability.

🛠️ Resources/Tools/Hacks: Easy Overnight Oats

Your muscles need good food to grow and stay strong. Protein is very important for muscle repair. Try to eat 0.8-1.0 grams of protein for every pound of your ideal weight each day. GLP-1 medicines make you feel less hungry, so it’s extra important to eat enough protein.
Here’s a simple breakfast I love: Overnight Oats

• ½ cup Steel Cut Oats

• 4 oz Almond Milk

• ¾ cup Nonfat Plain Yogurt

• 1 scoop Whey Protein

• 2 tablespoons Chia Seeds

• ½ cup Frozen Blueberries

This meal gives you 580 calories and 47 grams of protein to fuel your body for a strong day!

📊 Poll of the Week:

📩 Vote here or reply with your experience!

Poll Recap: Have You Struggled to Eat Enough on GLP-1s?

Last week, many of you told us you sometimes struggle to eat enough on GLP-1s. Not eating enough can make it hard to keep your muscles strong. In Issue 2, we shared some easy, high-protein foods that can help you out. Let's quickly review those tips:

🥤 Drinks: Fairlife Core Power, Premier Protein, or my favorite Gorilla Protein shakes
🧀 Dairy: Greek yogurt, cottage cheese, cheese sticks
🍗 Meat: Hard-boiled eggs, rotisserie chicken, turkey slices
🥑 Healthy Fats: Peanut butter, avocado, chia pudding

📣 That’s a Wrap!

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📆 See you next week!
— The Weekly Dose Team

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