Don't lose muscle
while you lose
weight.
A free 4-week strength & movement plan SPECIFICALLY engineered for people on any type of GLP-1 medication. Train 20–30 minutes a day - at the gym or at home - and keep the lean, strong body the scale won't show you.
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Clinical reviews show that in some GLP-1 trials, 40-60% of total weight lost can come from lean mass - including muscle, bone, and the metabolism you'll need when the medication stops.
Source: Neeland IJ, Linge J, Birkenfeld AL. Changes in lean body mass with glucagon-like peptide-1-based therapies and mitigation strategies. Diabetes Obes Metab. 2024;26(Suppl. 4):16-27. doi:10.1111/dom.15728
LOW APPETITE
Makes fueling workouts hard - we show you how to eat just enough.
LOWER ENERGY
Sessions are designed for 60-70% effort, not crash-and-burn.
MUSCLE LOSS
Strength-first programming protects every pound you keep.
What's inside
A 28-day plan you'll actually finish.
Two versions in one download - choose the gym track with machines and dumbbells, or the home track using bands and bodyweight. Same results, your equipment.
- 28-day calendar
Three strength days, two mobility + walking days, two rest days.
Gym OR home tracks
Every session has both versions. Swap freely week to week.
- GLP-1 fueling cheatsheet
What to eat before training when your appetite is low.
- Side-effect playbook
Modify or skip when nausea, fatigue, or low blood sugar hit.
- Progress tracker
Printable log to watch strength climb even as weight drops.
Sample week
Short sessions. Real results.
Every workout is built to leave you energized, not wrecked - because tomorrow matters more than today.
Full-body strength
Strength
Walk + mobility flow
Recovery
Lower-body focus
Strength
Active rest
Rest
Upper-body focus
Strength
Long easy walk
Zone 2
Full rest
Rest
Bonus: 5-min nausea reset
Anytime
Questions, answered.
Is this safe while I'm on a GLP-1?
Yes - it's designed specifically for the energy and appetite changes these medications create. As always, clear new exercise routines with your prescribing doctor.
What if I have zero equipment?
Pick the home track. You need a wall, a chair, and optionally one resistance band. That's it.
I'm brand new to lifting. Will this be too hard?
No. Every movement has a beginner regression plus a video link. Most people start with bodyweight only in week 1.
What if I have a bad nausea day?
There's a built-in 'low-energy day' swap for every session. You'll never have to choose between training and feeling human.
Will I really get this for free?
Yep. Drop your email, you'll get the PDF in under 2 minutes. No upsells on the next page.
Keep the muscle. Keep the energy. Keep the results.
Get the GLP-1 Strength Method PDF in your inbox in under 2 minutes.
The information provided in this workout guide is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment.
We are not physicians, medical professionals, registered dietitians, or licensed healthcare providers. The content contained in this guide should not be used as a substitute for professional medical advice, diagnosis, or treatment from your doctor or other qualified healthcare provider.
If you are currently taking a GLP-1 medication of any kind or similar medications - have any medical condition, injury, or health concern, or are beginning a new exercise program, you should consult with your physician or qualified healthcare provider before starting any fitness, nutrition, or wellness program.
Exercise involves inherent risks, and participation in any workout program is voluntary and done at your own risk. Stop exercising immediately and seek medical attention if you experience pain, dizziness, shortness of breath, chest pain, or any other concerning symptoms.
Results will vary from person to person. We make no guarantees regarding weight loss, muscle gain, fitness improvements, health outcomes, or any other results from following the recommendations in this guide.
By using this guide, you acknowledge and agree that you assume full responsibility for your health, fitness activities, and any outcomes resulting from your participation.