Anti-muscle-loss protocol

The GLP-1 Strength Preservation Plan: 12 weeks to keep the muscle you almost lost.

Resistance training and protein pacing built for people losing weight on Ozempic, Wegovy, or Mounjaro. Home or gym. No experience required. Designed to protect against the 39% lean-mass loss pattern seen in some GLP-1 trials.

★★★★★ 4.9 from 121 readers · 680+ downloads
$34 $22 Instant PDF

30-day refund. No subscription. Home or gym versions included.

12weeks of programming
3x/wktraining cadence
1.6g/kgprotein target, paced
39%lean-mass loss risk untreated
Why this exists

You are losing more than fat.

The scale is dropping fast. Per US News Health reporting on GLP-1 trials, as much as 39% of the weight lost can be lean mass. That is muscle, bone, and organ tissue.
Deconditioning is real. Hinge Health's 2025 research shows GLP-1 users lose grip strength and stairs-per-minute capacity faster than expected if they don't train.
Cardio alone won't save it. Walking is good for general health. It does not signal your muscles to stay. Resistance training does.
Most programs assume a full appetite. Standard lifting plans tell you to eat big. You can't. You need a plan that works with small meals, nausea days, and low energy.
What you get

Everything inside the 12-week plan

Inside the PDF

Chapter by chapter

01

The muscle-loss problem on GLP-1s

What the 39% lean-mass loss number actually means (and does not mean). Why resistance training is non-negotiable, not optional.

02

Setup: home vs gym

The minimum viable home setup. Gym alternative for every movement. No fancy equipment required.

03

Weeks 1-4: foundation

Learn the 6 core patterns. Build the habit. Light loads, perfect form. Assumes no experience.

04

Weeks 5-8: progression

Add load, add volume, add a fourth optional session. This is where strength numbers start climbing fast.

05

Weeks 9-12: consolidation

Heavier doubles and triples, plus a deload in week 11. End the cycle stronger than you started, lighter than you started.

06

Protein pacing on a small appetite

How to hit 1.6g/kg when you can only eat half a plate. Shake protocols, Greek yogurt stacks, and the 30-minute post-lift window.

07

Recovery, nausea, and dose-up weeks

How to train through a Wegovy or Mounjaro dose increase without quitting. Recovery-day swaps included.

08

After the 12 weeks

How to maintain, what to do when you taper off the med, and when to retest your strength numbers.

12weeks of programming
36scheduled sessions
18core movements taught
$22once. No subscription.
Is this right for you?

Who it's for

This is for you if

  • You are on Ozempic, Wegovy, Mounjaro, or Zepbound and actively losing weight
  • You want to keep (or build) muscle, not just lose fat
  • You have 35-50 minutes, three times a week
  • You are happy with a home OR gym setup
  • You want a printable plan, not another app subscription

This is not for you if

  • You have an injury your doctor hasn't cleared for resistance training
  • You are looking for advanced bodybuilding programming
  • You expect a full nutrition plan (see the GLP-1 Meal Prep Plan)
  • You won't train at least twice in most weeks
Real results

What readers say

★★★★★

"Down 38 pounds on Mounjaro and my deadlift went UP 20 pounds over the 12 weeks. The recovery swaps for dose-up weeks were the unlock. I used to just quit for four days after an injection."

AL
Alex L.Mounjaro, 12-week cycle
★★★★★

"Never lifted a weight in my life before this. Week 1 felt awkward. Week 6 I was doing real dumbbell rows. It's written for beginners in a way most programs aren't."

RP
Renee P.Wegovy, first program
★★★★★

"My DEXA scan after 12 weeks showed I'd kept 100% of my lean mass and lost 14 pounds of fat. That's not normal on Ozempic. The protein pacing schedule is what did it."

KH
Kai H.Ozempic, DEXA-confirmed

Get the 12-week plan

One-time $22. Instant PDF. Yours forever. 30-day money-back guarantee.

Secured by Stripe · Visa · Mastercard · Amex

Questions

FAQ

Yes. Every workout has a home version using a pair of adjustable dumbbells and a resistance band, and a gym version using barbells or machines. You pick the track that fits your setup.
No. Week 1 assumes no prior experience. Weeks 1-4 teach the 6 core movements. Weeks 5-8 add load and volume. Weeks 9-12 fine-tune. Every movement has a regression for beginners and a progression for returners.
Three levers working together: resistance training 2-3 times per week to signal protein synthesis, a protein target of 1.6 grams per kg of body weight spread across meals, and a week-over-week load progression so training intensity rises even as body weight falls.
At minimum: one pair of adjustable dumbbells (5 to 50 lbs is plenty for most people) and a long resistance band. Optional upgrades are a bench and a pull-up bar. Total investment for a home setup is around $150-250.
Yes. The GLP-1 Meal Prep Plan ($19) handles the food side (30g protein per meal, nausea-friendly options). The Strength Plan handles the training side. Together they are the full anti-muscle-loss system.
Every week includes a recovery-day swap: lower volume, longer rest, and a mobility-first session. Hinge Health's research on deconditioning on GLP-1s is clear that doing something beats doing nothing, even on a rough day.

Related reading

GLP-1 Strength Plan$22