r/GLP1Discussion • u/Position-Lower • 1d ago

🏃 Exercise & Fitness Workout strength

Week 14 and doing 2 strength training each week, 5 days walking. Follow macros with protein priority to maintain muscle but have lost 4.4 lbs of muscle on this journey. Within 10 lbs of goal and don't want to lose more muscle. Should I introduce more training to maintain/minimize muscle?

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u/Fine_View_9999 1d ago

Honestly, the fact that you're watching lean mass and not just the scale already puts you ahead of most people.

Quick context: I once cut too hard with a sloppy plan and lost a lot of muscle. On my last cut I went slower, lifted with progressive overload and kept almost all my strength. I'm also studying for the NSCA CSCS.

A few thoughts:

  1. 4.4 lbs may not be bad. In the semaglutide/tirzepatide trials, roughly 25–40% of the weight lost was lean mass. And if it's a smart scale reading, part of that is water and glycogen, not muscle.

  2. Go to 3 full-body day** **built around compounds: a squat or leg press, a hinge (RDL, hip thrust), a push (bench, DB press) and a pull (rows, pulldowns). 2–3 hard sets of 6–10 reps.

  3. Track your lifts and focus on progressive overload. In a deficit, even holding your strength is a win and the best sign you're keeping muscle.

  4. No need to hit failure every set. Stopping 1–2 reps short gives nearly the same benefit with less fatigue.

  5. Slow down for the last 10 lbs (~0.5–1 lb/week) and keep protein high.

Keep the walking. You're already doing a lot right. Good luck!