On Ozempic or Wegovy? Can Lifting Weights Help Protect Your Muscles?
THE VERDICT
Encouraging findings — with important limits.
Eleven adults taking semaglutide added eight weeks of strength training. Fat mass fell and strength improved, with no significant decline in muscle measurements. But this small study cannot prove that exercise prevented muscle loss.
When weight comes off, the scale cannot tell you what you have lost. That is why muscle health deserves attention during treatment with semaglutide, the ingredient in Ozempic and Wegovy.
A recent study explored a practical question: what happens when people already taking semaglutide start lifting weights?[1]
What the researchers did
The team followed 11 adults, mostly women, in two stages: four weeks of continued medication without resistance training, followed by eight weeks of medication plus training three times weekly. They measured body composition, muscle size and quality using ultrasound, and strength.[1]
What the study found
1. Fat mass decreased. During the eight-week training phase, participants lost about 3.4 kg of fat. This describes the change observed during combined treatment; it does not establish how much was caused by exercise.
2. Fat-free mass did not change significantly. The average rose by 1.1 kg over the full 12-week study, but the increase was not statistically significant. Fat-free mass includes water, organs and other tissues as well as muscle, so this is not evidence of gaining 1.1 kg of muscle.
3. Muscle measurements showed no significant deterioration. Ultrasound assessments of the thigh and upper arm did not detect significant changes in muscle size or quality. That is reassuring, although a small study can miss real changes.
4. Strength improved. Participants lifted more weight in leg and chest press tests after training. This matters because physical function adds information that body weight alone cannot provide.
The reality check
There was no separate control group. Training, continued medication and time could all have contributed. The two phases also lasted different lengths of time, making direct comparisons difficult.
Eleven participants cannot settle the question. These short-term findings cannot establish long-term muscle protection or tell us whether the same results apply to older adults or other patient groups. The study supports further research, rather than a claim that lifting guarantees muscle preservation or faster fat loss.
SO WHAT SHOULD YOU DO?
The practical advice rests on broader evidence, not these 11 people alone. A 2025 joint advisory recommends combining GLP-1 treatment with adequate nutrition and structured exercise.[2]
Make strength training part of the plan. The advisory suggests at least three sessions weekly, alongside at least 150 minutes of moderate aerobic activity. Adapt the programme to your fitness, health and physical capacity.
Give muscles the nutrition they need. Prioritize adequate protein and nutrient-dense meals, particularly when appetite falls. Protein alone does not replace training; individual nutritional needs still matter.
Watch strength and function alongside weight. A useful weight-loss plan should help you stay capable and well as the number on the scale changes.
General health information. Discuss an exercise and nutrition plan suited to your health with your clinician.
Sources
[1] Hill CK, et al. Combining Resistance Training with Semaglutide Use: Effects on Body Composition, Muscle Morphology, Strength, and Indices of Metabolism. Obesities. 2026;6(5):67. Read the study.
[2] Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint Advisory. American Journal of Clinical Nutrition. 2025;122(1):344–367. Read the advisory.
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