The Crucial Role of Exercise for Mounjaro and Wegovy Users to Combat Muscle Loss
- Venita Hardweir
- Dec 4, 2025
- 3 min read
People prescribed Mounjaro and Wegovy often experience significant weight loss, which can sometimes include unwanted muscle loss. While these medications are effective for managing weight and related health conditions, maintaining muscle mass is essential for overall health, mobility, and metabolism. Exercise plays a vital role in preserving muscle strength and function during treatment with these drugs.
Why Muscle Loss Happens with Mounjaro and Wegovy
Mounjaro (tirzepatide) and Wegovy (semaglutide) are medications designed to help with weight management by reducing appetite and improving blood sugar control. They belong to a class of drugs called GLP-1 receptor agonists. These medications help patients lose fat, but they can also lead to some loss of lean muscle mass.
Muscle loss occurs because when the body loses weight rapidly, it often breaks down both fat and muscle tissue. Without intervention, this can reduce strength, slow metabolism, and increase the risk of injury or frailty. For people using Mounjaro and Wegovy, this risk is real and should be addressed proactively.
How Exercise Protects Muscle Mass
Exercise, especially resistance training, signals the body to preserve and build muscle. When muscles are challenged through physical activity, the body responds by maintaining or increasing muscle fibers, even during weight loss. This helps counteract the muscle breakdown that can happen with these medications.
Exercise also improves metabolism, supports bone health, and enhances overall physical function. For Mounjaro and Wegovy users, combining medication with exercise creates a balanced approach to weight loss that protects muscle and promotes long-term health.
How to combat muscle loss
To combat muscle loss effectively, a combination of resistance training, a high protein diet, and rest is required.
Resistance Training
Resistance training uses weights, resistance bands, or body weight to challenge muscles. Examples include:
Lifting free weights like dumbbells and kettlebells
Bodyweight exercises like squats, push-ups, and lunges
Resistance band workouts
Aim for 2 to 3 sessions per week targeting all major muscle groups. Start with lighter weights and gradually increase intensity to avoid injury. Each session should last at least 30 minutes.
Aerobic Exercise
Aerobic or cardio exercise supports heart health and fat loss without compromising muscle when done correctly. Good options include:
Walking or brisk walking
Cycling
Swimming
Low-impact aerobics
Try to get at least 30 minutes of moderate aerobic activity per week at least three times a week. This supports fat loss while preserving muscle when combined with resistance training.
Flexibility and Balance
Stretching and balance exercises improve mobility and reduce injury risk. Yoga, Pilates, or simple stretching routines can be done daily or several times a week.
Practical Tips for Starting an Exercise Routine
Starting exercise while on Mounjaro or Wegovy can feel overwhelming, but small steps make a big difference.
Talk to us at ABC Health Clinic before beginning any new exercise program, especially if you have other health conditions.
Begin with low-impact activities like walking or gentle resistance exercises.
Use proper form to avoid injury; consider working with a trainer
Schedule workouts like appointments to build consistency.
Track progress to stay motivated and adjust intensity as you improve.
Combine exercise with a protein-rich diet to support muscle repair and growth.
Prioritise a high-protein diet
It helps to preserve lean muscle mass during the weight loss process.
Examples of meals:
Breakfast: Scrambled eggs, with basil, spinach and tomatoes.
Lunch: Salmon salad (recipe from BBC Food)
Dinner:
Monitoring Muscle Health During Treatment
Regular check-ins with your healthcare provider can help track muscle health. They may recommend:
Body composition tests to measure muscle vs. fat loss
Strength assessments
Nutritional guidance to ensure adequate protein intake
Summary
Exercise is essential for people prescribed Mounjaro and Wegovy to prevent muscle loss during weight loss. Resistance training combined with aerobic activity and flexibility work supports muscle preservation, improves metabolism, and enhances overall health. Starting with manageable workouts and consulting healthcare professionals helps create a safe, effective routine.
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