If your group chat is split between “I’m on a GLP-1” and “I’m on a barbell,” you don’t have to pick sides. Today’s incretin meds (think semaglutide/Wegovy and tirzepatide/Zepbound) deliver serious fat loss for many women- but headlines about “muscle loss” are muddying the waters. Here’s the truth in plain English: weight loss always includes some lean body change (water, glycogen, and yes, sometimes muscle). The goal isn’t zero change; it’s preserving strength, shape, and performance while you trim fat- aka keeping the peach while you drop the fluff.
First, what do these meds actually do?
Large trials and reviews show average weight-loss ranges of roughly 13–15% with semaglutide and ~18–23% with tirzepatide in people with obesity; real-world results vary, but the direction is clear. And in the first head-to-head trial, tirzepatide outpaced semaglutide for total weight lost- useful context if you’re comparing options with your clinician.
So…what about muscle? Researchers and clinicians caution that some lean mass reduction is expected with any meaningful weight loss, but the quality of weight loss can be improved with the right training and nutrition. Translation: pair meds with a program and you can keep (and even build) function while slimming down.
The “quality weight loss” formula
1) Lift like you mean it (2–4 days/week).
Resistance training is the non-negotiable. In people losing weight, adding a structured strength plan preserves lean mass and muscle function better than diet alone- even in home-based programs. Focus your big rocks: hip thrusts, RDLs, leg presses, Bulgarian split squats, step-ups, pulldowns/rows, and presses. Progressive overload (small, weekly increases) beats random workouts.
2) Feed the muscle: ~1.6 g protein/kg/day.
Going beyond the default RDA, multiple reviews indicate ~1.6 g/kg/day (about 0.7 g/lb) helps preserve fat-free mass during weight loss; going far above that shows little added benefit for most. Spread protein across 3–4 meals (25–35 g each) with one dose post-training.
3) Add cardio that protects, not poaches- your gains.
Include 2 Zone-2 sessions (easy conversational pace) for heart health and one short sprint/interval day for metabolic pop. Keep it brief so legs stay fresh for glute days.
4) Consider creatine (3–5 g/day).
Creatine is one of the most studied ergogenic aids. Across men and women, it supports training volume and lean mass over weeks of strength work. Don’t overthink dosing- standard daily 3–5 g works; loading isn’t required.
5) Move your minerals (bones matter).
A 2024 randomized study suggests combining exercise with GLP-1 therapy preserves hip, spine, and forearm bone density better than meds alone- huge for long-term strength and posture. Resistance training is bone training.
6) Sleep like it’s part of the program.
Aim 7–9 hours. Recovery hormones and muscle protein synthesis love consistency.
7) Cycle calories with intent.
Try higher-calorie training days (especially for lower body) and slightly lower rest days. The weekly average matters more than perfection.
8) Track performance as a primary metric.
Scale weight is one datapoint; also log lifts, step count, and how your leggings fit. The mirror is a teammate, not the boss.
9) Plan the plate at parties.
Hit a protein-and-veg plate first, then enjoy the treats you truly love. One night won’t erase your glutes; a consistent plan builds them.
10) Dress for the work.
Zero-distraction kit = better sessions. Our seamless G-string stays put under leggings- no lines, no adjustment dance- so you can hip-thrust without a wardrobe subplot. No VPL, No BS.
A sample 2-day glute-centric split (30-50 min)
Day A (Strength – Heavier)
- Hip Thrust or Barbell Glute Bridge – 4×6–8
- Romanian Deadlift – 4×6–8
- Walking Lunge or Bulgarian Split Squat – 3×8/side
- Back Extension (glute-biased) – 3×10–12
- Finisher: 6×10-sec uphill sprints (optional)
Day B (Volume & Lines)
- Leg Press (feet high/wide) – 4×10–12
- Cable Kickback – 3×12–15
- Step-ups (slow eccentrics) – 3×8/side
- Lat Pulldown + DB Incline Press – 3×10 (upper balance)
- Finisher: 8–12 min Zone 2 cool-down
Protein target: ~25–35 g within 2 hours after each session. Creatine: 3–5 g once daily, any time. (Always clear supplements/meds with your clinician.)
Special notes for perimenopause & 40+ lifters
Hormone shifts can nudge muscle and bone loss- another reason strength work is queen. Keep your plan simple but progressive; protect sleep; and keep protein on the higher side of the range. (Your future hips and spine will send thank-you notes.)
GLP-1 myths we can retire
- “GLP-1s melt your muscle.” Nuance: rapid weight loss can include lean mass changes, but with resistance training + adequate protein, you can improve the quality of loss and maintain function.
- “Cardio only while on meds.” Strength is your insurance policy for curves, posture, and metabolism. Keep lifting.
- “More protein is always better.” Past ~1.6 g/kg/day, most women won’t see extra lean-mass protection during weight loss. Save your appetite for carbs that power glute days.
TL;DR (and how Tweak fits in)
- Use meds (if prescribed) as a tool, not a personality.
- Lift 2–4×/week, push progressive overload, and log your numbers.
- Eat ~1.6 g/kg/day protein, hydrate, and sleep.
- Consider creatine to support training volume.
- Protect bone density with consistent exercise- extra points if you’re on a GLP-1.
- Wear gear that lets you move without thinking about seams: seamless, breathable, stay-put- that’s Tweak.
And because you asked: our new Tweak range drops this week- featherlight, zero-show under leggings, built for hip thrusts, reformer flows, and airport sprints. Train for power; dress for freedom.
Friendly reminder: This article is educational, not medical advice. Always chat with your healthcare team about medications, training, and supplements- especially if you’re pregnant, breastfeeding, or managing a medical condition.
Now go log the session, plate the protein, and keep the peach. The scale can move; your strength moves you.
