GLP-1 & Weight Training: The Power Combo for Women Over 40
- agfitnessandhealth
- 13 hours ago
- 3 min read
GLP-1 & Weight Training: The Power Combo for Women Over 40 💪🔥
If you’re on a GLP-1 medication like Ozempic, Wegovy or Mounjaro, and you’re in your 40s, 50s or beyond—you’ve probably seen the scale shift. And while that’s encouraging, the story doesn’t end there. One of the most powerful things you can do to support your health, confidence, and long-term results is to add strength training to the mix.
Here’s why weight training is essential if you’re using GLP-1s—and how it can help you not only lose weight, but look, feel and function better for life. 🏋️♀️✨
Why Weight Training Matters on GLP-1s
GLP-1 medications can reduce your appetite, help with blood sugar balance, and lead to weight loss. But they don’t discriminate between fat and muscle. That means you could be losing lean muscle mass too—especially if you're not doing anything to protect it.
💡 Lean muscle is your metabolism’s best friend. It keeps you strong, shapes your body, improves insulin sensitivity, and helps with balance and bone health ....all critical for women 40+. Losing it can lead to fatigue, slower metabolism, and even a higher risk of weight regain down the line.
That’s where weight training comes in.
What Weight Training Does for You on a GLP-1 Journey
✅ Preserves (or builds!) lean muscle even during a calorie deficit
✅ Sculpts and tightens your shape as the weight comes off
✅ Improves bone density, which is crucial post-40
✅ Boosts energy and mood (thanks endorphins 💥)
✅ Increases insulin sensitivity, complementing GLP-1’s effects
✅ Supports long-term weight maintenance – the true win!
Common Concerns I Hear Let’s Bust Some Myths!!!
🙋♀️ “I don’t want to get bulky.”
Don’t worry – you won’t! Women don’t bulk easily due to lower testosterone levels. What you will do is get stronger, leaner, and feel more toned.
🙋♀️ “I’ve never lifted weights before – is it safe?”
Absolutely. You can start with bodyweight, resistance bands, or light dumbbells. In fact, many women over 40 find it’s one of the best ways to stay mobile and injury-free.
🙋♀️ “I don’t have time.”
You don’t need hours in the gym. Just 2–3 short sessions a week (even 10–30 minutes) can make a big difference—especially if you focus on full-body, functional movements.
Where to Start: Strength Tips for Women on GLP-1s
🔹 Focus on compound moves: Squats, lunges, deadlifts, rows, and push-ups work multiple muscles at once.
🔹 Progress gradually: Challenge your muscles over time by increasing reps, weight, or resistance.
🔹 Prioritise protein: Fuel your muscles with enough protein—aim for 30g per meal.
🔹 Listen to your body: GLP-1s may affect your energy or hydration levels. Go at your pace, stay hydrated, and rest when needed.
🔹 Track strength, not just weight: Notice how much stronger you're getting—how your clothes fit, how you move, and how you feel.
Final Thoughts: The Secret Sauce Is in the Combo
GLP-1s may help kickstart your weight loss—but weight training is what helps you keep it off, shape your body, and feel fierce in your 40s and beyond. 🔥
So whether you’re brand new to lifting or getting back into it, now is the perfect time to start. You don’t need to be perfect. You just need to begin.
If you’d love some guidance on how to safely and effectively start weight training on your GLP-1 journey, my Women on Weights programme is designed for you. 🙌🏼
Its coming soon.....
Watch this space!!
Let’s build strength together—because strong, supported, and empowered is exactly how you deserve to feel.
Andrea x
About Andrea Gaynor
Hey, I’m Andrea, founder of AG Fitness and Health. I help women over 40 feel strong, confident, and more like themselves again through fitness, nutrition, and self-care that actually fits into real life. I’ve been in the fitness game for 25+ years — and I get how things change in your 40s and beyond.
My style is supportive, no fluff, and always focused on helping you feel empowered and supported every step of the way. 💪
Want to get started? Grab a pair of dumbells and try this FREE at-home workout I created just for women like you:
👉 10-Minute Full Body Dumbell Workout
Let’s connect!
🌐 Website: www.agfitnessandhealth.co.uk
📸 Instagram: @agfitnessandhealth
📘 Facebook: AG Fitness and Health https://www.facebook.com/share/1GWb3FUyZB/
📧 Email agfitness@yahoo.com
Andrea xx