Why Strength Training (Yes, Heavy Lifting) Is Essential for Women on GLP-1 Medications

As a mobile physical therapist specializing in helping women in Huntington Beach and Orange County move better and feel stronger at every stage of life, I’ve seen firsthand the incredible transformation that happens when clients commit to building strength, not just losing weight. And with the growing popularity of GLP-1 medications like Ozempic, Wegovy, and Mounjaro for weight loss, it’s more important than ever to pair these powerful tools with an equally powerful strategy: heavy resistance training.

GLP-1 Medications and Muscle Loss: A Hidden Risk

GLP-1 medications can be a game-changer for individuals struggling with weight loss, especially during the challenging hormonal transitions of peri- and post-menopause. However, one of the lesser-known downsides is that along with fat loss, muscle mass can also be lost if strength training isn’t part of the equation.

This is a big deal, because muscle isn’t just about aesthetics or lifting heavy things at the gym. It’s about metabolic health, bone density, joint stability, and long-term independence. For women, particularly in midlife and beyond, movement is medicine and muscle mass is the foundation for injury prevention.

“But I Don’t Want to Get Bulky…” (and Other Myths)

Let’s clear the air on a few common myths I hear all the time:

“I don’t want to get bulky.”

Heavy resistance training does NOT make women bulky. Building significant muscle mass is incredibly difficult due to lower testosterone levels as you age and would require a significant increase in caloric intake in addition to exercise. What it does do is create a leaner, tighter, more defined physique.

“Lifting heavy is dangerous.”

When done with proper form and training progression, especially under the guidance of a movement expert like a physical therapist, heavy lifting is safe, empowering, and joint-protective. We need to apply an appropriate STRESS (in this case, weight) to your body in order to STIMULATE muscle growth and bone density.

“I need to lose weight first before I can start strength training.”

Strength training can and should be part of your weight loss journey, not something that has to wait until you reach a certain physique. It helps preserve lean mass, boosts resting metabolism, and enhances your ability to move confidently in your daily life. The best time to start strength training is TODAY.

The Real Benefits of Lifting Heavy

For women on GLP-1 medications, strength training helps:

• Preserve muscle mass during weight loss (Muscle = LONGEVITY!)
• Boost bone density, reducing risk of osteoporosis
• Improve insulin sensitivity and metabolic health
• Enhance posture, balance, and joint support
• Build confidence in your body’s ability to move and perform

This is backed by other practitioners, like Aileen Slivkoff, NP who shares:

“As an Obesity Medicine Specialist, weight loss coach, and Women’s Health Nurse Practitioner, I know how crucial it is to maintain and build muscle mass—especially as we age. Balancing strength training with injury prevention becomes more challenging over time, which is why expert guidance is essential.”

Heavy resistance training isn’t just for bodybuilders or athletes, it’s for every woman who wants to age with strength, grace, and vitality.

But Starting Can Feel Overwhelming…

I get it, starting a strength program can feel intimidating, especially if you’ve never lifted before, are managing joint pain, or have been told to “take it easy” for most of your life. That’s exactly why working with a mobile physical therapist can make all the difference.

At MovementX, we bring expert, personalized care directly to your home, office, or gym, making it easier and more convenient than ever to prioritize your health. You’ll get one-on-one guidance in a supportive environment with a clinician who understands your goals, your body, and your unique journey.

Ready to Feel Strong Again?

If you’re currently taking a GLP-1 medication, or considering it, and want to make sure your strength and function aren’t left behind, I’d love to help.

Click here to book a free discovery call to learn more about how we can work together and see if we’re the right fit.

Your strongest self is waiting! Let’s go find her.