Strength Training and GLP-1 Medications: A Smart, Sustainable Weight Loss Strategy for Perimenopausal and Menopausal Women

natalie98257
Jul 18
3 min read

"Resistance or strength exercise is almost non-negotiable for perimenopausal and menopausal women who want to lose weight and change their body shape." – British Menopause Society

Navigating weight loss during perimenopause and menopause presents unique challenges. Hormonal shifts can lower metabolism, increase fat storage and make it harder to maintain muscle mass, all factors that can derail traditional weight loss efforts. However, the strategic combination of strength training and GLP-1 medications offers a modern, science-backed pathway to safe, sustainable results.

Why Weight Loss Is More Difficult in Midlife

Hormonal changes, especially lower oestrogen, slow metabolism and shift body fat closer to the abdomen.
Muscle mass declines, a process known as sarcopenia, leading to less calorie burning at rest.
Appetite regulation is disrupted, causing stronger food cravings and emotional eating.
Traditional diets and cardio routines often fall short for midlife women.

The Case for Strength Training

Strength or resistance training involves working your muscles against gravity or resistance, think weights, bodyweight exercises or resistance bands. For perimenopausal and menopausal women, research highlights several crucial advantages:

Builds and preserves muscle mass: Maintains and even increases lean muscle, helping to counteract age-related sarcopenia and rev up your resting metabolism.
Increases bone density: Lowers osteoporosis risk and supports healthy aging.
Boosts metabolic rate: Muscle burns more calories than fat, supporting sustainable weight control.
Improves mood and energy: Exercise endorphins help reduce the risk of depression and lift energy levels, key for adherence and mental health during hormonal transition.

"Resistance or strength exercise is almost non-negotiable for perimenopausal and menopausal women who want to lose weight and change their body shape." – British Menopause Society

Two women exercise on seated machines in a gym. Machine numbers 6 and 7 are visible. Background shows more people and gym equipment.

How GLP-1 Medications Can Help

GLP-1 receptor agonists (weight loss medications) are transforming weight management, especially for women facing menopausal weight gain. They:

Reduce hunger and cravings: GLP-1s help control appetite by mimicking natural gut hormones, leading to earlier and longer-lasting feelings of fullness.
Support lower calorie intake: With less hunger and fewer cravings, it’s easier to maintain a healthy calorie deficit.
Promote significant weight loss: Studies show GLP-1 users, including midlife women, average around 15-20% weight loss, outperforming most other medications.

Why Strength Training + GLP-1 Medication = The Ultimate Duo

While GLP-1 medications are powerful appetite suppressants, weight loss achieved solely through decreased food intake can lead to loss of muscle as well as fat. This is particularly concerning in perimenopausal and menopausal women, who are already at higher risk for muscle and bone loss.

Pairing GLP-1 medications with consistent strength training:

Prevents muscle loss, prioritising fat loss: Strength training helps ensure you’re losing mostly fat, not precious muscle tissue.
Maintains metabolism: Muscle mass preservation keeps your metabolism higher, making future weight regain less likely.
Improves bone health and functional strength: Essential for healthy aging and independence.
Promotes long-term weight maintenance: Studies show this combination leads to more sustainable results and less weight regain after stopping medication.

Chart compares benefits of GLP-1 alone vs. with strength training. Highlights weight loss, muscle preservation, and metabolic health.

Tips for Success

Consistency is key: Aim for 2-3 strength training sessions per week, building up resistance and complexity over time.
Prioritise protein: GLP-1s can reduce appetite for all foods, including protein. Adequate protein is critical for muscle maintenance, especially while losing weight.
Work with your care team: A supervised plan, including tailored medication dosing, nutrition and structured strength training, ensures safety and maximises benefits.
Monitor body composition: Don’t just watch the scale. Track muscle and fat changes using photos, measurements or professional body scan assessments.

If you’re looking for your care team, book a free information session today.

Book a Free Information Session

SANAMethod has clinics at Rosny Park, New Town and Sandy Bay.

How BioStrength Makes Strength Training Easier and More Effective

Personalised Workouts, Every Time

No guesswork. BioStrength adjusts to your body and tracks your progress session by session.

Safer for Beginners

AI-guided resistance ensures proper form and safe intensity, which is especially important if you’re new to training or returning after a break.

30% Better Results

Scientific studies show that BioStrength can be up to 30% more effective than traditional resistance machines.

Motivating Progress Tracking

Every rep is tracked digitally, so you can celebrate your wins, whether it’s lifting heavier or just showing up consistently.

Strength training and GLP-1 medications are a game-changing combination for women navigating perimenopause and menopause. This approach leads to greater fat loss, protects muscle and metabolism, improves bone health, and creates habits and physiology that support weight maintenance for the long haul.

Sustainable weight loss is possible, and you absolutely deserve to achieve this safely, through a holistic, personalised plan that fits your body’s needs and your lifestyle.