Four-Week GLP-1 Plan Aims to Preserve Muscle
The program uses three weekly gym sessions, with an optional fourth day based on energy.
A new four-week workout program from Men’s Health is designed for people using GLP-1 drugs who want to hold on to muscle while losing weight. The plan focuses on maintaining current strength rather than chasing major gains, with weight-room performance used as a measure of progress.
GLP-1 medications can reduce hunger, speed up fullness, and ease cravings, which may lead people to eat fewer calories. That lower energy intake can make demanding training harder. The program responds with three weekly workouts and two or three working sets per movement. The plan also places more emphasis on effort during those sets, gradual progress from week to week, and recovery between sessions.
The program lasts four weeks and may include a fourth workout when energy allows. It requires access to a fully equipped gym, including trap bars, benches, dumbbells, and machines. A downloadable PDF provides exercise explanations, reference images, form cues, and a trackable workout table that can be used on a phone.
- The program is built around maintaining existing muscle and strength.
- Participants can add repetitions, weight, or time under tension each week.
- The downloadable guide includes exercise cues and progress-tracking space.
- A full gym setup is required for the listed equipment.
Summarized from the reporting above. Read it for the full story.
Our one-page guide to chair height, screen height and where your feet go. Free at the front desk or by request.
A five-minute check of your everyday posture at your desk, in the car, and on your feet. No obligation, no pressure.
Reserve a spot →
Share this story