As more Americans use GLP-1 medications such as Ozempic, Wegovy and Zepbound for weight loss or diabetes management, attention is turning to what may be lost along with fat. Gary Brecka, a biologist and longevity expert in Miami, Florida, says a simple daily exercise habit could help protect muscle.

Gallup data show that 11% of U.S. adults report taking the drugs for weight loss, up from 3% in 2024. Research suggests lean mass, which includes muscle and other tissues, accounts for roughly one quarter to one third of the weight lost with these obesity treatments.

Brecka said GLP-1 medications can bring significant benefits, particularly for people who are morbidly obese or have type 2 diabetes. At the same time, he stressed that people using the drugs should take steps to limit the loss of lean body mass.

Weight loss is not exclusively fat loss, Brecka noted. He said about 20% to 40% of the weight lost with GLP-1 medications can be lean body mass, making muscle preservation an important consideration during treatment.

Lean body mass includes more than muscle. It also encompasses water, organs, blood and connective tissues such as tendons and ligaments, all of which help explain why Brecka views protecting lean tissue as a priority.

Maintaining strength can also support independence as people age. Everyday activities such as bathing, dressing and walking depend on physical capacity, and Brecka said preserving control over those tasks can help people remain independent.

His suggested starting point is surprisingly brief: six minutes of resistance exercise each day. Brecka said many people assume weight training or resistance training requires 60 to 90 minutes daily, which can make the commitment seem impossible to fit into a busy schedule.

“You don't have to lift like a bodybuilder to mitigate lean body mass loss,” Brecka said. Instead, he said people need to provide resistance for their tissues so the body does not begin reabsorbing them during the GLP-1 journey.

The exercises do not have to be complicated. Brecka suggested holding a plank with the knees on the floor, moving to a full plank as strength improves, or performing body weight squats and abdominal crunches.

People with crowded schedules can also approach resistance training by “snacking” on exercise throughout the day. These short bouts offer a way to add physical challenges without setting aside time for a lengthy gym session.

Brecka described daily exercise as “non-negotiable.” He recommends at least three days of resistance training and at least three days of cardiovascular training, with walking presented as one simple option.

Cardiovascular exercise could be as straightforward as taking a dog outside for a 20 minute walk. Brecka said wearing a weighted vest can make the same walk more challenging because it increases the load carried by the body.

Routine choices can also create more opportunities for activity. Brecka suggested skipping moving walkways and escalators at an airport and taking the steps instead, saying simple daily actions can have a dramatic effect on the body’s ability to rebuild tissue.

Resistance exercise should be paired with adequate protein, according to Brecka. Protein from chicken, beef or plant based foods is broken down into amino acids that help the body build and repair muscle, tendons, ligaments and cartilage.

“Protein is important for so many more things than just muscle and the physical things that we see on the outside,” Brecka said. “It's also responsible for building these lean body mass structures.”

Current federal dietary guidelines recommend 1.2 to 1.6 grams of protein per kilogram of body weight each day. A joint advisory on GLP-1 treatment discusses the same range during active weight loss while emphasizing that individual targets should be tailored.

Brecka also encouraged patients to notice changes in energy or exercise performance. If a flight of stairs that was once easy suddenly becomes difficult, he advised discussing that change with a doctor rather than ignoring the decline.