If you are currently taking a GLP-1 medication as part of your weight loss journey, you have already taken an important step towards improving your health. These medications can be highly effective at reducing appetite, helping you eat less, and supporting significant weight loss.
However, there is one important piece of the puzzle that is often overlooked: strength training.
While weight loss can bring many health benefits, the type of weight you lose matters just as much as how much you lose. This is where strength training becomes incredibly important.
As part of our weight loss medication service, every patient has access to three group personal training sessions focused on strength training. Yet we know that not everyone takes advantage of this opportunity. If that sounds familiar, perhaps there is a reason behind this.
Perhaps you have never stepped foot in a gym before. Maybe it’s been years since you have exercised regularly. You may feel unsure where to start, worried about injuring yourself, or concerned that strength training simply isn’t for you.
The good news is that strength training is suitable for almost everyone, regardless of age, fitness level, or experience. In fact, when combined with GLP-1 medication, it may be one of the most important things you can do to protect your health and maximise your results.
Weight loss isn’t just fat loss
When people lose weight, they don’t lose body fat alone.
Weight loss typically includes a combination of:
- Body fat
- Muscle tissue
- Water
- Glycogen (stored carbohydrate)
Research has shown that a proportion of weight lost during any weight loss programme can come from lean muscle mass. This is especially important to understand when taking GLP-1 medications because the medications can lead to significant reductions in calorie intake.
While eating less helps create the calorie deficit needed for weight loss, it can also increase the risk of losing muscle tissue if steps aren’t taken to preserve it.
This is where strength training plays a vital role.
By regularly challenging your muscles through resistance exercises, you send your body a powerful message – “I still need this muscle.”
As a result, your body is more likely to preserve lean muscle mass while continuing to lose body fat.
Protecting your metabolism
One of the biggest benefits of maintaining muscle mass is preserving your metabolic rate.
Muscle is an active tissue that requires energy to maintain. The more muscle you have, the more calories your body burns throughout the day, even when you’re resting.
When muscle mass decreases significantly, your resting metabolic rate can also decline. This means your body may require fewer calories than before, making long-term weight maintenance more challenging.
Strength training helps reduce this effect by preserving the muscle you already have and, in some cases, even helping you build more.
Think of it as protecting your body’s engine while you’re losing weight. Rather than simply becoming a smaller version of yourself, you’re working towards becoming a stronger, healthier one.
Improving body composition
Many people focus solely on the scales, but body composition often tells a much more important story.
Body composition refers to the proportion of fat mass and lean mass in your body.
Two people can weigh exactly the same but have very different body compositions. One may have more muscle and less body fat, while the other may have less muscle and more body fat.
Strength training helps improve body composition by encouraging your body to retain muscle while reducing fat stores.
This often leads to:
- A firmer, more toned appearance
- Improved strength and physical function
- Better posture
- Greater confidence in everyday activities
You may even notice your clothes fitting differently before dramatic changes appear on the scales.
The goal isn’t simply to weigh less. The goal is to build a healthier body that functions better and supports your long-term wellbeing.
Supporting bone health
Another often-overlooked benefit of strength training is its positive impact on bone health.
As we age, bone density naturally declines. This can increase the risk of osteoporosis and fractures later in life.
Strength training places controlled stress on bones, encouraging them to remain strong and resilient. In response, the body works to maintain and strengthen bone tissue.
This becomes particularly important during weight loss. Some studies suggest that significant weight loss can be associated with reductions in bone density if preventative measures aren’t taken.
Regular resistance training can help counteract this effect and support long-term skeletal health.
In simple terms, strength training doesn’t just strengthen your muscles – it strengthens the framework that supports your entire body.
Everyday benefits you can feel
The advantages of strength training extend far beyond body composition and metabolism.
Many people report improvements in:
- Energy levels
- Balance and coordination
- Mobility and flexibility
- Joint stability
- Sleep quality
- Mood and mental wellbeing
Perhaps most importantly, strength training makes everyday life easier.
Carrying shopping bags, climbing stairs, lifting grandchildren, gardening, getting up from a chair – these are all activities that become easier when you’re stronger.
Weight loss is valuable, but maintaining independence and physical capability throughout life is equally important.
What if you’ve never done strength training before?
This is one of the most common concerns we hear.
Many people assume strength training means lifting heavy weights in a gym full of experienced exercisers. In reality, strength training can begin at a level that’s appropriate for you.
Your personal training sessions are designed to provide guidance, support, and confidence.
You won’t be expected to know what you’re doing from day one.
Your trainer can help you:
- Learn proper technique
- Build confidence safely
- Understand which exercises suit your goals
- Develop a plan that fits your lifestyle
- Progress at a pace that feels comfortable
Everyone starts somewhere, and every experienced exerciser was once a beginner.
Making the most of your GLP-1 journey
GLP-1 medications are powerful tools, but they work best as part of a comprehensive approach to health.
Nutrition, movement, sleep, hydration, and strength training all play important roles in helping you achieve sustainable results.
If you have been considering booking your personal training sessions but haven’t yet taken the first step, now may be the perfect time.
You don’t need to be fit enough to start.
You don’t need previous gym experience.
You don’t need to feel confident before you begin.
The purpose of the sessions is to help you build that confidence.
The goal of your weight loss journey isn’t simply to lose weight – it’s to improve your health, strength, and quality of life.
Strength training helps preserve muscle, protect your metabolism, improve body composition, and support bone health. It can make everyday activities easier, boost confidence, and help ensure that the weight you lose comes predominantly from body fat rather than valuable muscle tissue.
Your three personal training sessions are included as part of your programme because we believe they can make a meaningful difference to your long-term success.
Whether you are completely new to exercise or returning after a long break, we encourage you to take advantage of this opportunity.
You may be surprised by how strong you are capable of becoming.
To learn more about the strength training sessions, speak with Nurse Rachel Mellish or contact Hannah Jones directly at Trained by Jones.
These complimentary sessions are exclusively available to patients currently receiving weight loss and weight loss medication support through our clinic programme.
If you would like to learn more about our medicated weight loss programme and the additional support available, including strength training and nutrition coaching, we would love to hear from you.
Call 01252 915333 or email info@thefemalehealthclinic.co.uk, and a member of our team will be happy to help.
