Fysiqal
Cover of Keep the Muscle, Fysiqal Evidence Guide 01: an athlete curling a dumbbell under the title.
Digital guide · Instant access

Keep the Muscle

The evidence-based guide to strength training during GLP-1 weight loss.
Reading time
22 min
Tools inside
13
Sourced claims
17
Updated
Aug 2026
By Fysiqal · Read in your Locker or download the PDF
$12.00

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What you’ll be able to do

  • Set a protein target that fits you, with a decision framework rather than a single formula.
  • Run a two- or three-day strength plan, in a gym or at home with bands and dumbbells.
  • Keep training through low-energy days, with a lighter version and a 10-minute minimum.
  • Track strength and everyday function, not just the scale.
The Keep the Muscle guide open on a tablet resting on a gym bench.

Look inside

Pages from Keep the Muscle: Chapter 2: what a body-composition scan can and can’t tell you
Chapter 2: what a body-composition scan can and can’t tell you
Pages from Keep the Muscle: The toolkit: finding your protein target
The toolkit: finding your protein target
Pages from Keep the Muscle: Reps in reserve, and how hard your sets should be
Reps in reserve, and how hard your sets should be

From the introduction

If you’ve started Ozempic, Wegovy, Mounjaro, or Zepbound — or you’re thinking about it — you’ve probably run into a specific, scary number: "up to 40% of the weight you lose will be muscle." Here’s the more accurate and, honestly, more useful way to think about it: The scale doesn’t tell you whether you’re losing weight well. GLP-1 medications can produce substantial weight loss. Some lean mass typically comes with that, the same way it does with almost any substantial weight loss, by any method. But lean mass is not the same thing as muscle, and losing body weight does not automatically mean losing strength.

Contents

  1. Introduction: The Scale Doesn't Tell You How You Lost the Weight
  2. Chapter 1: What GLP-1 Medications Do
  3. Chapter 2: Why "Lean Mass" and "Muscle" Are Not the Same Number
  4. Chapter 3: The Real Levers — Protein and Resistance Training
  5. Chapter 4: A Practical Weekly Framework
  6. Chapter 5: Common Mistakes
  7. The Fysiqal Toolkit: Turning This Guide Into a System
  8. Closing: Where This Fits Into a Bigger Picture

In the toolkit

  • Find Your Protein Target
  • Protein Meal-Builder
  • Protein quick-reference
  • Reps in Reserve (RIR), explained
  • Beginner 2-Day Program
  • Home Version
  • Exercise Substitutions
  • 4-Week Progression Table
  • Low-Energy-Day Version
  • The 10-Minute Minimum Workout
  • Strength Tracker
  • Functional Tracker
  • Weekly Review Questions
Every specific factual claim is listed at the end with where it came from and how it was checked (17 in all), including which ones are still early evidence.
Educational, not medical advice. It doesn’t cover dosing, side effects, or whether a medication is right for you. That’s your care team’s job.