How often should I strength train on a GLP-1?

On Ep. 358, Nikkiey calls three to four focused sessions a week the minimum for meaningfully preserving muscle during the weight loss these medications produce. On Ep. 403 she explains why. Without a signal that muscle is needed, your body will sacrifice it, and lifting is that signal. It has to be heavy enough, challenging enough and consistent enough to count. You don't need six days a week or two-hour sessions. A planned 45-minute workout works, built on squats, deadlifts, rows and presses, with some isolation work for smaller muscles.

The frequency only works if the weight goes up. Nikkiey says progressive overload is not optional: as your body adapts, you add load, with good form as the priority. That is what changes your shape so you look toned, not just smaller.

She also addresses a real side effect. When appetite is suppressed and energy is low from eating less, many women instinctively cut their training. Her advice is not to. Reduce your volume or go lighter if you need to, but keep showing up. And don't swap lifting for cardio. On Ep. 358 she says cardio has real value for heart health and stress, but it doesn't send the signal your muscles need to stay. Only resistance training does.

Training is one part of a bigger plan. Nikkiey pairs it with hitting your protein target every day and tracking body composition, such as DEXA or InBody scans, not just scale weight. She points out that nobody is handing you a strength and protein prescription alongside the medication, so you have to build that protocol yourself. Work with your doctor on anything about the medication itself.