Why strength training matters while you're on a GLP-1, and how a live coach helps you do it safely at home.
This page is for people taking a GLP-1 medication, like Ozempic, Wegovy, Mounjaro or Zepbound, who keep hearing "make sure you lift" and want help doing it. HipTrain is live 1-on-1 personal training over video with the same certified coach every session. Sessions cost about $14, and your first one is free. We're not a weight-loss clinic and we don't give medical advice. We're a simple way to get the strength training your care team recommends done, with a coach watching.
Weight loss can include muscle. The joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society reviewed the research. In the STEP 1 trial of semaglutide, it notes, about 38% of the weight people lost was lean mass (which includes muscle, organs and water, not just muscle). The advisory lists preserving muscle and bone through strength training and good nutrition as a priority during GLP-1 treatment.
Strength training is the tool. Cleveland Clinic endocrinologist Dr. Anira Iqbal puts it simply: "Once you start losing muscle mass, it becomes very difficult to gain it back." Cleveland Clinic recommends pairing strength work with about 150 minutes of moderate activity a week.
The hard part is doing it consistently. Three strength sessions a week is a lot to plan on your own, especially if you've never lifted. A coach builds the plan, watches your form on camera and adds load when you're ready. Booked sessions also make it harder to skip.
Some days you'll feel off. Cleveland Clinic notes that GLP-1s can reduce thirst, and it advises stopping and calling your healthcare provider if you feel dizzy, nauseated or short of breath during exercise. Because your coach sees you live, they can ask how you're feeling, remind you to drink water and make the session lighter.
What we're not. HipTrain coaches are certified personal trainers. They are not doctors, pharmacists or dietitians. They don't advise on medications, doses or diets. Questions about those go to your prescriber or a registered dietitian.
An example, not a prescription. Imagine a 58-year-old woman who started a GLP-1 three months ago. Her doctor has cleared her for exercise and suggested strength training. She hasn't lifted before. She has a resistance band, two light dumbbells and a sturdy chair.
If she says she feels light-headed, her coach slows down, has her sit and sip water, and ends the session if it doesn't pass. If she feels strong, they add a third set. Same plan, adjusted to the day.
"I have been training with Juan Garcia for about a year now. He is very knowledgeable, and helped me get to a consistent strength training schedule, even though I didn't have any strength training experience when we started. I would highly recommend HipTrain and Juan." (Manya S., Google review)
"I joined HipTrain a couple of months ago and am already so much stronger. I work with Felipe twice weekly, and he is great: super enthusiastic, supportive, always has a new set of exercises to challenge me." (Emily G., Google review)
These are individual members' experiences, not promises, and neither member mentioned a GLP-1. HipTrain is rated 5.0 on Google from 81 reviews.
To match "strength training at least three times a week," three 30-minute sessions is $179.99 a month, about $14 a session. Two a week is $119.99. The first session is free, no credit card needed. For comparison, HipTrain's own benchmark for a typical in-person trainer is $75 or more a session.
Some GLP-1 programs now bundle coaching too. Future's beta GLP-1 health coaching starts at $129 a month and is built around check-ins by text and scheduled progress calls rather than live workouts (as of October 2026). See our HipTrain vs Future comparison.
HipTrain is HSA / FSA eligible. IRS Publication 502 says costs for general health don't count, but weight-loss costs for a specific disease diagnosed by a physician, such as obesity, can. In practice that usually means a Letter of Medical Necessity. Our Letter of Medical Necessity guide explains the steps. Always confirm with your plan.
Experts recommend it. The 2025 joint advisory on GLP-1 nutrition says strength training at least three times a week, plus at least 150 minutes of moderate aerobic activity, should be part of care to help preserve muscle and bone. Ask your doctor what's right for you.
Yes. Most of our members start with body weight, a band or light dumbbells. Cleveland Clinic suggests easing in with 10 to 15 minutes of light activity a day during your first few weeks, and your coach will build from there.
No. Our coaches are personal trainers, not dietitians. Cleveland Clinic suggests working with a dietitian to set your protein needs, and your prescriber can point you to one.
Stop and tell your coach. They'll pause, have you sit and drink water, and end the session if needed. Cleveland Clinic advises contacting your healthcare provider if you feel dizzy, nauseated or short of breath while exercising.
Yes. HipTrain is live training: your coach is on video with you for the whole workout. Future's beta GLP-1 program adds nutrition, scans and lab testing, with check-ins by text and progress calls. Our strength training on a GLP-1 guide has a full sample week.
Want a coach in your corner while you protect your muscle? Try your first session free. No credit card needed.
We checked these guidelines and prices in October 2026. Guidance changes, so confirm with your doctor what's right for you.