Trainingon Mounjaro or Wegovy: how to keep your muscle while the weight comes off

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Meta description: Weight loss jabs like Mounjaro and Wegovy work,but some of the weight lost can be muscle. A personal trainer explains how strength training and protein help you keep it.

The short answer: if you are using aweight loss medication such as Mounjaro or Wegovy, lift weights at least 2 or 3 times a week and eat enough protein, around 1.2 to 1.6 grams per kilogram of body weight a day. The medication reduces your appetite, which makes it easy to under eat protein and lose muscle along with fat. Strength training is the signal that tells your body to keep it.

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Do weight lossjabs make you lose muscle?

Any large weight loss includes some lean mass, and these medications are no exception. In the main clinical trials, scans showed that roughly a quarter ofthe weight lost on tirzepatide (Mounjaro) and close to 40% on semaglutide(Wegovy) was lean mass. That sounds alarming, but lean mass on a scan also includes water, glycogen and organ tissue, so the actual muscle lost is smaller. The point stands though: what you do in the gym and on your plate decides how much muscle you keep.

Why does muscle matter if the scales are going down?

Muscle keeps you strong, protects your joints, supports your metabolism and makes everyday life easier, especially as you get older. Losing weight but ending up weaker is not the result most people want. Keeping muscle also means you lookand feel better at your new weight.

What training works best?

Strength training, not just walking or cardio. Aim for 2 or 3 full body sessions a week built around the 7 movement patterns: Squat, Hinge, Lunge, Push, Pull, Carry & Rotate. Use weights that feel challenging by the last few reps, and add weight gradually. Keep walking and cardio for your heart and general health, but don’t let them replace lifting.

How do you eat enough protein with a small appetite?

Put protein first at every meal and eat it before anything else on the plate. Choose dense, easy options: Greek yoghurt, eggs, cottage cheese, fish, chicken, tofu and milk. Smaller, more frequent meals can help when you feel full quickly, and a protein shake is a useful backup on days you can’t face food.

Is there anything else that helps?

Sleep of 7 to 9 hours a night supports recovery and muscle repair. Drink plenty of water, as some people find the medication makes them less thirsty. Always follow the advice of the clinician who prescribed your medication, and tell them before making big changes to your diet or training.

Want to help clients through this?

More and more gym members are using weight loss medication, and they need trainers who understand it. The V1BE Academy Active IQ Level 3 Personal Trainer course teaches programme design, nutrition and working safely with clients’ health needs. Study online, then start at an affiliated gym near you.

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