GLP-1 vs. Exercise: What Really Works for Lasting Weight Loss
Doing it right — for the long run.
You’ve probably heard the buzz about GLP-1 weight loss medications like Wegovy, Ozempic, Mounjaro, or Zepbound. These drugs are everywhere right now, promising quick results and dramatic weight loss.
But while medications can play a role, exercise and strength training have been here all along — and they’re still the foundation for long-term success.
Let’s break down how they compare, and why your workouts at Hustle One Fitness matter more than ever.
Two Different Paths to Weight Loss
Both GLP-1 medications and exercise can help you lose weight, but they work in very different ways — and the outcomes go far beyond the number on the scale.
GLP-1 medications:
These help reduce appetite and slow digestion, leading to fewer calories consumed.
Exercise (especially strength training):
This improves body composition, builds lean muscle, strengthens your bones, boosts mood, and keeps your metabolism strong.
Which Is Better?
Here’s the truth — it’s not about choosing one or the other.
But if you’re taking GLP-1s, you absolutely need to be lifting weights and eating enough protein.
Why? Because without strength training, studies show that up to 25% of your weight loss can come from muscle, not just fat. That means you’ll weigh less, but you’ll also be weaker and have a slower metabolism.
At Hustle One, we focus on building strength that lasts — so no matter your starting point or method, you keep the muscle you earn.
What Kind of Weight Are You Losing?
GLP-1s: Most of the loss is fat, but muscle loss is common if you’re not training or eating enough protein.
Exercise: Burns fat while maintaining (or even adding) muscle — meaning you look leaner, feel stronger, and stay energized.
👉 Bottom line: GLP-1s can move the scale faster. Exercise transforms how your body looks, feels, and functions.
Beyond the Scale
The benefits of moving your body go way beyond your reflection in the mirror.
Exercise improves:
- Heart health: Lower blood pressure, better cholesterol, and lower risk of disease.
- Bone density: Strength training keeps bones strong, especially as we age.
- Mood & energy: Fights stress, boosts confidence, and helps you sleep better.
No medication can replicate the mental and physical benefits of exercise.
The Truth About Loose Skin
Loose skin mostly depends on how fast you lose weight — not how. Rapid loss (from medication, surgery, or crash diets) increases the risk.
Strength training helps tighten and tone the body underneath by building muscle, but it’s not a magic fix. Slow, steady progress always wins here too.
The Costs and Risks
GLP-1s:
- Expensive — often $1,000+ per month
- Side effects like nausea and digestive issues
- Weight regain is common after stopping
Exercise:
- Low cost, low risk
- Benefits multiply over time
- The only “downside”? Staying consistent — but that’s exactly what we help with at Hustle One
The Best of Both Worlds
You don’t have to choose between the two. The most effective path is combining both approaches with a focus on strength.
If you’re using GLP-1s, make sure you’re:
✅ Strength training 2–3x per week
✅ Eating 25–40g of protein per meal
✅ Getting 150–300 minutes of cardio weekly
✅ Prioritizing sleep and hydration
And if you’re not using medication — don’t stress. Exercise alone gives you all the benefits that truly matter for health, confidence, and longevity.
Final Takeaway
GLP-1 medications can be helpful tools, but they’re not magic.
Exercise — especially the kind you do here at Hustle One Fitness — is what keeps the weight off, builds confidence, and helps you live pain-free and full of energy.
If you’re ready to take the next step toward strength, accountability, and feeling better every day — we can help you get started.
👉 Book your free No-Sweat Intro here and let’s make a plan that fits your life.
GLP-1 vs. Exercise: What Really Works for Lasting Weight Loss
-Coach James
