Lucky Health
GLP-1 Lean Mass Checklist

Purpose:
Use this checklist if you are taking Ozempic, Wegovy, Mounjaro, Zepbound, or a similar GLP-1 medication and want to preserve lean mass while losing weight.

1. Keep strength training in the week
- Aim for 2 to 4 strength sessions per week.
- Use repeatable lifts and movement patterns you can actually sustain.
- Do not let the medication phase turn into dieting without resistance training.

2. Protect lean mass with a real training signal
- Train hard enough that the body has a reason to keep muscle.
- Keep at least a few core movements progressing over time.
- Lower complexity before you lower consistency.

3. Keep protein and meal structure practical
- Low appetite makes simple meal structure more important, not less.
- Build easy protein anchors into the day.
- If intake is collapsing, training quality usually follows.

4. Stay active outside the gym
- Keep walking and daily movement high enough to avoid becoming lighter but less capable.
- Use a weekly activity target, not vague intentions.

5. Track the right things
- Trend bodyweight
- Strength performance
- Session completion
- Energy and recovery

6. Review the phase honestly
- Are you getting stronger, or at least holding strength?
- Are you still training consistently?
- Are you moving more, not less?
- Is weight loss happening without obvious deconditioning?

7. Know the boundary
- Exercise programming can support better outcomes.
- Medication decisions, diagnosis, side-effect management, and treatment changes stay with your physician or prescriber.

If you want this turned into a simple remote program:
https://loenharthealth.com/glp-1-strength-training