Weight loss can be challenging, but medications like Wegovy® (semaglutide for weight loss), Ozempic® (semaglutide for type 2 diabetes) and Mounjaro® have become popular tools to help manage appetite and improve metabolic health. However, these medications work best when combined with lifestyle changes—particularly incorporating resistance training, which is crucial for preserving muscle and maintaining long-term results.

Why Resistance Training Is Essential for Wegovy®, Ozempic® and Mounjaro® Users

While Wegovy®, Ozempic® and Mounjaro® have been proven to be effective for weight loss, research shows that a significant portion of lost weight can come from lean muscle mass rather than fat (Prado et al., 2024). This muscle loss can:

• Slow metabolism
• Reduce strength and mobility
• Increase the risk of weight regain

Resistance training helps counteract these effects by:
✅ Preserving and building muscle (which burns more calories at rest than fat)
✅ Enhancing metabolic health (improving insulin sensitivity alongside GLP-1 benefits)
✅ Supporting long-term weight maintenance (preventing the “rebound” effect)

How an Exercise Physiologist Can Optimize Results

While any resistance training helps, working with an accredited Exercise Physiologist (EP) can significantly improve outcomes by providing:

1. A Safe, Personalized Plan

• EPs design programs tailored to individual fitness levels, medical history (e.g., diabetes, joint issues), and goals.
• They ensure proper form to prevent injury while maximizing effectiveness.

2. Science-Backed Muscle Preservation

• Studies show that supervised resistance training leads to better muscle retention than going it alone (Chaston et al., 2021).
• EPs use progressive overload (gradually increasing resistance) to stimulate muscle growth.

3. Long-Term Success Strategies

• EPs help patients stay consistent and adjust workouts as fitness improves.
• They combine resistance training with other beneficial exercise (e.g., cardio, flexibility work).

What the Research Says

• Prado et al. (2024) emphasize that muscle loss during medical weight loss (including Wegovy®/Ozempic®) must be actively addressed—resistance training is key.
• Look et al. (2025) reported that over a 72 week period of use that Mounjaro could be responsible for a reduction in muscle mass of 10.9% (the equivalent of 5 years of aging)
• Supervised programs enhance fat loss while preserving muscle better than unsupervised exercise (Hansen et al., 2020).

Getting Started

For patients on Wegovy®, Ozempic® or Mounjaro®, aim for:

• 2-3 resistance sessions weekly (targeting all major muscles)
• Moderate-to-heavy weights (8-12 reps per set)
• Professional guidance (an EP ensures safety and effectiveness)

Key Takeaway

Wegovy®, Ozempic® and Mounjaro are powerful tools, but resistance training—especially with an Exercise Physiologist—is essential to maintain muscle, boost metabolism, and sustain results. Patients should prioritize strength training to achieve lasting health benefits beyond just weight loss.  If you would like assistance in setting up an appropriate Resistance Training program our Exercise Physiologists are here to help you. Please email us at admin@theepgroup.com.au book in here or give us a call on (03) 9029 5590.

References

• Prado, C. M., et al. (2024). The Lancet Diabetes & Endocrinology.
• Look M, Dunn JP, Kushner RF, et al. (2025) Diabetes Obes Metab.
• Chaston, T. B., et al. (2021). Diabetes, Obesity and Metabolism.
• Hansen, T. T., et al. (2020). The Journal of Clinical Endocrinology & Metabolism.