Resistance training prevents 73% lean mass loss on semaglutide — need advice

Hey The GLP Lounge fam! I'm a certified personal trainer (NASM-CPT, Precision Nutrition L1) and about 40% of my current clients are on GLP-1 medications. I've spent the past 18 months refining a resistance training approach specifically for this population and wanted to share what's working.

The Problem: Most generic "beginner lifting programs" don't account for the unique challenges GLP-1 users face — reduced energy on injection days, potential nausea with high-exertion exercises, faster weight loss that can accelerate muscle loss, and often a starting point of very limited lifting experience.

My Recommended 3-Day Full Body Program:

Day A (e.g., Monday):

• Goblet Squat — 3x8-12
• Dumbbell Bench Press — 3x8-12
• Cable Row — 3x10-12
• Romanian Deadlift — 3x8-10
• Overhead Press — 2x10-12
• Plank — 3x30-45sec

Day B (e.g., Wednesday):

• Leg Press — 3x10-15
• Lat Pulldown — 3x8-12
• Incline DB Press — 3x10-12
• Leg Curl — 3x10-12
• Face Pulls — 3x15
• Pallof Press — 3x10/side

Day C (e.g., Friday):

• Bulgarian Split Squat — 3x8-10/leg
• Seated Cable Row — 3x10-12
• DB Shoulder Press — 3x8-12
• Hip Thrust — 3x10-12
• Bicep Curl / Tricep Extension superset — 2x12
• Dead Bug — 3x8/side

Key principles:

1. Progressive overload is king. Add weight or reps every 1-2 weeks. Track everything.
2. Schedule around injection days. Most people feel worst 24-48hrs post-injection. Train on your "good" days.
3. Compound movements first. You have limited energy — spend it on the big lifts that recruit the most muscle.
4. Don't skip legs. Lower body has the largest muscle groups. More muscle = higher BMR = better long-term results.

Happy to answer questions! 🏋️‍♀️

This is exactly what I needed!! I've been wandering around the gym doing random machines with no plan for 6 weeks. Quick questions:

1. I inject on Fridays. Should I move Day C to Thursday and skip Friday/Saturday entirely?
2. I can barely goblet squat the 15lb dumbbell. Is that... okay? I feel ridiculous next to everyone else.
3. How long should rest periods be? I've been resting like 30 seconds because I feel guilty sitting around

Great questions!

1. Yes, absolutely adjust the schedule. If Fridays are your injection day, try Mon/Wed/Thu or Mon/Wed/Sat (giving yourself 48hrs post-injection before training). Listen to your body — some people feel fine 24hrs later, others need the full 48.
2. 15lbs is PERFECT. You're there to stimulate the muscle, not impress strangers. I have clients who started with bodyweight-only squats. The weight you use is irrelevant — what matters is that it's challenging for YOU and that you're adding weight over time. I promise nobody at the gym is watching you.
3. Rest 2-3 minutes between compound sets (squats, deadlifts, presses) and 60-90 seconds between isolation exercises. You are NOT being lazy by resting. Inadequate rest = inadequate performance = inadequate muscle stimulus. Those 30-second rests are actually hurting your progress.

I feel ridiculous next to everyone else

I need you to drop this mindset immediately. You are on a medication that suppresses your appetite, you're in a caloric deficit, and you're learning brand new movement patterns. You are doing something incredibly difficult. Be proud of showing up. Period.

Solid program Danielle. Only thing I'd tweak — for people who can only manage 2 days instead of 3 (life happens, especially when you feel like garbage half the week), I'd consolidate to an upper/lower split:

Day 1 — Lower: Squat variation, RDL, Leg Press, Leg Curl, Calf Raise

Day 2 — Upper: Bench variation, Row variation, OHP, Pulldown, Arm work

Not ideal but WAY better than nothing. The best program is the one you actually do consistently.

Also want to emphasize — track your lifts. Use an app, a notebook, whatever. If you're not progressively overloading, you're not giving your muscles a reason to stick around while you're losing weight. I use the Strong app personally.

Can I add something from a mobility perspective? A lot of GLP-1 users are coming from a sedentary background and jumping straight into lifting without addressing mobility limitations. I see people trying to squat with zero ankle dorsiflexion and wondering why their knees hurt.

Minimum mobility work I'd recommend before/after each session:

• 90/90 hip stretch — 30sec/side
• World's greatest stretch — 5 reps/side
• Cat-cow — 10 reps
• Band pull-aparts — 15 reps
• Ankle circles — 10 each direction

Takes 5 minutes and will save you from injury. Don't skip the warmup because you "only have 45 minutes" — a 40 minute workout with a proper warmup beats a 45 minute workout that ends in a pulled hamstring.