Thrive, Don’t Just Shrink: Building Muscle While on GLP-1s

If you’re using a GLP-1 medication like semaglutide or tirzepatide, you’ve likely seen the number on the scale drop quickly — but what’s happening underneath that number matters most. Many women unknowingly lose valuable muscle along with fat, and that can lead to slower metabolism, fatigue, and long-term rebound weight gain.

Why Muscle Matters More Than the Scale

Muscle is your metabolic engine. It determines how many calories you burn at rest, how strong you feel, and how youthful your body stays as you age. GLP-1s suppress appetite, which makes it easy to under-eat protein and nutrients your muscles need to thrive.

How to Protect (and Build) Muscle

• Prioritize protein: Aim for 30–40 grams at each meal.

• Strength train at least 3 times per week, focusing on compound moves like squats, rows, and presses.

• Use resistance bands or dumbbells if you’re training from home.

• Add creatine monohydrate (3–5g daily) to your routine for improved muscle recovery.

• Hydrate and rest — recovery is part of the process.

Real Results from the Thrive+40 Approach

When I began my GLP-1 journey, I committed to strength training, tracking my protein, and nourishing my body. I lost 50 pounds, but more importantly, I gained strength, tone, and energy I hadn’t felt in years. You can absolutely lose weight and build muscle simultaneously — and feel amazing doing it.

💪 Ready to rebuild your strength? Download the free ‘GLP-1 Success Blueprint’ at Thrive+40.com to get started.