How GLP-1 Medications Affect Muscle Mass and Strength—and What You Can Do About It
GLP-1 (glucagon-like peptide-1) receptor agonists have surged in popularity for promoting weight loss. Many people have turned to GLP-1 drugs (brand names include Ozempic®, Wegovy®, Mounjaro™, and Saxenda®) to support weight loss goals. While shedding excess weight is healthy, it’s important to ensure that the loss primarily comes from fat and not muscle. The INVEST study—which independently selected and bought the Hyper Vest PRO weighted vest for use by participants—highlighted how additional resistance tools, like weighted vests, may help offset muscle loss during dietary weight loss. The study can inform about GLP-1, weight loss, and muscle loss prevention during and after discontinuing use of these otherwise beneficial drugs.
Important Disclaimer: Always consult your healthcare provider for personalized advice regarding medications, exercise, and health.
Understanding GLP-1 Weight Loss and Muscle Mass
GLP-1 receptor agonists help regulate blood glucose levels and can reduce appetite, making them effective for weight loss. However, rapid weight reduction sometimes includes the loss of lean muscle mass.
- Muscle’s Role: Muscle not only improves body composition but also supports metabolism, joint stability, and overall strength. Losing muscle makes it harder to sustain long-term weight loss. Losing muscle mass has a negative impact on longevity and quality of life.
- Protecting Muscle: Proper protein intake, progressive strength training, and adequate rest are widely recommended to help preserve muscle during a caloric deficit.
Learn more about the INVEST dietary weight loss study from the National Institutes of Health (NIH).
The INVEST Study at a Glance
The INVEST study examined body composition changes in individuals during dietary weight loss. Researchers observed that participants who integrated simple resistance strategies—such as wearing a weighted vest—tended to maintain more muscle compared to those who did not.
- Selection of Hyper Vest PRO: The study organizers specifically chose and purchased the Hyper Vest PRO for participant use, illustrating the practical value of adding incremental weight during daily activities or exercise. The Hyper Vest is also adjustable so that the participants could wear a percentage of their body weight as a control.
- No Endorsement Implied: While the Hyper Vest PRO was utilized in the study, this does not constitute an endorsement by the research team. It simply demonstrates that weighted vests can be a convenient way to add resistance for muscle preservation.
Related Research on Weight Loss and Muscle Retention
Other studies—beyond the INVEST study—highlight the importance of preserving muscle during weight loss:
- Progressive Overload: Gradually increasing training stimulus promotes muscle maintenance and growth, even with a reduced caloric intake.
- Frequent, Short Workouts: Consistent mini-sessions of resistance training can be more effective (and more approachable) than sporadic long workouts.
- Functional Movements: Incorporating resistance into everyday tasks boosts adherence and overall health outcomes.
See Weight Loss Strategies and the Risk of Muscle Loss McCarthy D, Berg A. Nutrients. 2021 Jul 20;13(7):2473.
Weighted Vests: A Practical Tool to Preserve Muscle
Hyperwear offers several weighted vests—not only the Hyper Vest PRO used in the INVEST study, but also the Hyper Vest FIT and the Hyper Vest ELITE. Each features:
- Adjustable Weight: Easily customize the level of resistance to match your fitness level.
- Comfortable, Thin Design: Streamlined profiles enable natural, unrestricted movement.
- Stylish & Versatile: Suitable for walks, hikes, rucking, and everyday chores.
- Heavy Weight: Substantial weight capacity allows you to reach the significant percentage of body weight proven to produce results.
Rucking for Low-Impact Strength and Endurance
Rucking—walking or hiking with a weighted backpack—is a proven way to strengthen your core and lower body without high-impact stress. The Hyper Ruck rucking backpack features adjustable weight flexible ruck "plates” that allow you to easily adjust the load.
- Core and Upper Body Engagement: Shoulders, back, and abdominal muscles all pitch in to stabilize the weight.
- Low Impact: Ideal for those who want an efficient workout that’s kinder to joints than running.
- Easy to Scale: Start with a lighter load and gradually add up to a recommended max of 30% of your body weight as you gain strength and endurance.
Strength Training Strategies for GLP-1 Users
- Eat Enough Protein: Aim for sufficient protein to support muscle repair and growth.
- Incorporate Resistance: Weighted vests and rucking backpacks add continuous, low-level resistance to daily life.
- Mini-Workouts: Short bouts of bodyweight exercises with added weight can preserve muscle effectively.
- Stay Consistent: Steady effort typically yields better results than sporadic, high-effort sessions.
Moving Forward on GLP-1 Weight Loss and Muscle Preservation
If you’re on GLP-1 medications, consult your healthcare team about how best to maintain muscle mass. Simple resistance strategies like using a weighted vest or rucking backpack can help you stay strong while you shed unwanted pounds.
