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.
© 2024 Lean Method. Not medical advice - consult your prescribing physician.
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