You’ve decided to take a big step toward improving your health by addressing your weight. After researching your options, you and your healthcare provider agree that Ozempic—a medication originally formulated for diabetes but now widely used for weight loss—is the right choice for you. As the pounds start to drop, you’re thrilled by your progress. But you soon notice that you’re also losing some of your muscle definition and strength, particularly in your legs.
Many individuals taking Ozempic or other weight loss medications report a loss in strength and muscle mass in the legs. Is there a correlation between the two? The answer is both yes and no. While Ozempic doesn’t directly affect leg strength, dramatic weight loss using any method can lead to muscle loss, which can affect your legs. In this article from Genesis Lifestyle Medicine, we will explore how Ozempic might affect leg strength and how you can preserve your muscles while losing weight.
How does Ozempic affect leg strength?
Ozempic itself doesn’t directly impact muscle strength, including your legs. Its primary function is to activate GLP-1 receptors, which help regulate blood sugar levels and suppress appetite. However, rapid or significant weight loss—regardless of the method used—can sometimes result in the loss of both fat and muscle mass.
When your body is in a calorie deficit for an extended period, it starts to metabolize both fat and lean tissue. This process can reduce muscle mass if your diet and exercise plan don’t support muscle preservation. The loss of lean muscle, including the large muscle groups in your legs, may occur because these muscles require more energy to maintain than smaller muscles. Without strength training, your body may prioritize conserving energy over maintaining muscle.
Inadequate protein intake further exacerbates muscle loss. Protein provides the essential building blocks (amino acids) for repairing and sustaining muscle tissue. Without sufficient protein, perhaps because you’re on a low-calorie diet, the body struggles to maintain muscles. Additionally, inactivity or a lack of resistance-based exercise can accelerate muscle decline. As such, dramatic weight loss, in general, can affect leg strength, so it’s important to take proactive measures to preserve your muscles while on medications like Ozempic.
How to maintain leg strength while on Ozempic
Focus on resistance training
To counteract muscle loss, incorporating resistance training into your routine is essential. Exercises like squats, lunges, leg presses, and deadlifts specifically target your leg muscles, helping you retain and build strength. Aim for at least two to three strength training sessions per week, focusing on progressive overload—gradually increasing the weight or resistance you use over time. By challenging your muscles consistently, you’ll stimulate growth and prevent loss.
Prioritize protein intake
Your muscles need protein to repair and grow, especially during weight loss. Ensure your diet includes high-quality protein sources like lean meats, fish, eggs, dairy, beans, and tofu. A daily intake of 0.8 to 1.2 grams of protein per pound of body weight is optimal during weight loss. If you’re unsure how to balance your protein needs, Genesis Lifestyle Medicine offers personalized nutritional counseling to help you create a diet that supports your goals.
Stay active throughout the day
Beyond formal exercise, incorporating movement into your daily life can help maintain leg strength. Activities like walking, climbing stairs, or even standing more often engage your leg muscles and keep them active. Aim for at least 7,000 to 10,000 steps per day as a baseline, and consider using wearable fitness trackers to monitor your activity levels. Small changes, like parking farther away or taking short walking breaks, can make a big difference over time.
Include balance and mobility exercises
Maintaining leg strength isn’t just about building muscle; it’s also about ensuring your legs can support dynamic movement. Incorporate balance and mobility exercises, such as yoga, Pilates, or single-leg stands, into your routine. These activities improve joint stability and coordination, which are vital for preventing injuries and maintaining functional strength. Balance exercises also engage stabilizing muscles, which are often overlooked in traditional workouts.
Work with a medical professional
Partnering with a medical professional or wellness center, such as Genesis Lifestyle Medicine, can provide expert guidance tailored to your unique needs. From customized exercise plans to nutritional strategies, having the proper support ensures you’re preserving your leg strength while maximizing the benefits of Ozempic. Regular check-ins with a healthcare provider can also help you track progress and adjust your regimen to optimize results.
While Ozempic itself doesn’t directly impact leg strength, the muscle loss associated with rapid weight loss can be a concern. By incorporating resistance training, prioritizing protein intake, staying active, focusing on balance and mobility, and working with professionals like Genesis Lifestyle Medicine, you can protect and even enhance your leg strength as you achieve your weight-loss goals. Remember, a healthy and strong body is the foundation of a vibrant life. Schedule a consultation today!
