If you’re on Zepbound, your bathroom scale isn’t telling you the whole story. Those numbers are going down, but nobody's talking about the ugly truth: almost a third of what you're losing might be muscle, not fat.
But there's some good news: you don't have to choose between lean and strong, even if you’re using Zepbound. Want to make every pound count? Let's figure it out.
In a hurry? Here's the quick version:
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Up to 33% of your weight loss may be muscle, but you can work around it
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Stack up the protein and lift some heavy stuff: just running won't save your muscle
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Stop staring at the scale and instead pay attention to how your clothes fit and what you can lift
Understanding Zepbound and Weight Loss
Zepbound copies what your gut hormones (GLP-1 and GIP) [1] do naturally: telling your brain "nah, not hungry" and making food move more slowly through your system. This means that you eat way less without really trying. The numbers say that folks are dropping 15-20% of their weight in a year, which explains why everyone from U.S. News to fancy weight loss clinics can't stop talking about it.
But there's a dark side nobody mentions: up to a third of that weight loss comes from lean mass (mostly muscle, plus some water and organ tissue). And that muscle is really important, because it keeps your metabolism running and helps you lift your groceries without throwing out your back.
How GLP-1 Medications Affect Body Composition
The thing about Zepbound and its cousins is that they don't just mess with your appetite. They actually change how your body's built. Sure, you'll lose fat, but your muscles take a hit too. It's basic survival: when calories get scarce, your body starts eating away at everything it can, including those biceps you worked so hard for.
This muscle loss pattern isn't unique to Zepbound—it's something we see across all GLP-1 medications. If you're curious about how Wegovy affects muscle loss, the mechanisms are remarkably similar.
Scientists have measured this with fancy DEXA scans and electrical impedance tests (which aren't perfect, but they're what we've got). The pattern's pretty clear: without the right strategy, your muscles shrink right along with your waistline.
The Science Behind Muscle Loss on Zepbound
Big pharmaceutical studies from Eli Lilly and major hospitals have learned that up to a third of what you lose isn't fat at all. If you drop 40 pounds from a 200-pound frame, about 13 of those could be muscle and other lean tissue you probably wanted to keep. [2]
Some people get hit harder than others. If you're older, already thin, or dealing with health issues like kidney problems or nerve disorders, you're more likely to see muscle disappear. Skip the protein or weights, and you're asking for trouble.
Since Zepbound contains the same active ingredient as Mounjaro (tirzepatide), the research on tirzepatide muscle loss provides valuable insights into what you can expect with your weight loss journey.
Why Muscle Preservation Matters
Muscle isn't just for lifting heavy things and taking great beach photos. Think of it like having a built-in furnace that burns calories all day long, even when you're planted on the couch. It keeps your metabolism running hot, helps your body handle sugar better, and makes sure you can deal with everything from deadlifts to dragging trash cans without injury.
If you lose too much muscle, your daily calorie burn goes down the drain. Before you know it, those pounds start sneaking back on. Finally, muscle keeps your bones from getting brittle and stops you from wobbling around, which is very important as you get older.
Who Needs to Watch Out
Keep an eye out for muscle loss if you're:
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Over 60 (your body doesn’t build muscle as easily)
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Starting with less muscle than most folks (maybe from being sick or taking steroids)
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Not eating much or stuck being inactive
If any of this describes you, it’s important to sit down with your doctor before starting Zepbound to discuss your actual body composition, figure out how much protein you really need, and help you determine what strength training is safe for your specific conditions.
Strategies to Preserve Muscle While on Zepbound
Here’s what you’ll want to do to build and maintain muscle while you’re on Zepbound:
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Eat enough protein (don’t let a reduced appetite fool you).
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Lift heavy things or work out with resistance bands, TRX Suspension Trainer, or your own bodyweight.
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Track your progress from multiple angles, not just the scale .
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Combine strategies for the best results.
There will be challenges along the way, especially since Zepbound can make you queasy, tired, or just plain uninterested in food. You have to prioritize muscle anyway.
Optimizing Protein Intake
Research says 1.2-1.6 grams of protein per kilogram of body weight per day is the sweet spot for muscle preservation during weight loss. For a 70-kg (154-lb) adult, that’s 84-112 grams per day.
You’ll want to split this into 20-30 gram chunks per meal, since the body can only use so much at once for muscle protein synthesis. If Zepbound makes you nauseous, try protein shakes, Greek yogurt, or eggs, which are all high in protein but easy on the stomach.
Tips for Hitting your Protein Goals with a Low Appetite:
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Choose high-protein, low-volume foods (cottage cheese, eggs, fish, etc.).
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Prepare easy-to-digest meals like soups, smoothies, or soft-cooked meats.
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Consider protein supplements (whey, pea, or rice protein).
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Small, frequent meals are fine; don’t force big portions if you’re queasy.
Exercise and Resistance Training for Muscle Preservation
When you’re actively losing weight, resistance training matters more than ever. Aim for at least two sessions per week of thirty minutes or more, covering all major muscle groups.
How to Get Started as a Beginner:
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Focus on maintaining your form, not on maximal weight.
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Use slow, controlled movements.
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Progress by adding reps, sets, or resistance when it feels too easy.
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Rest for at least one day between sessions that work the same muscle group.
Start with just your own bodyweight if you’re new to resistance training, and add free weights or resistance bands to your routine as you gain confidence. If you can, mix in suspension training with TRX tools for full-body engagement.
The principles of combining GLP-1 medications with strength training are well-established. Our guide on Ozempic and strength training covers many of the same strategies that work effectively with Zepbound.
Essential Exercises for Muscle Preservation on Zepbound
Full-body resistance training is your ticket to keeping muscle while you lose weight. The best routine hits every major muscle group, offers progressions for all levels, and doesn’t require fancy gym equipment.
Below, you’ll find a mix of 70% traditional and 30% TRX-based exercises. Each exercise has a quick explanation and a how-to. Pick a few from each section to build your own routine.
Upper Body Muscle-Preserving Exercises
Push-Ups
This classic exercise never gets old. It’s a great way to work the chest, shoulders, and arms.
How-to:
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Plant your hands at shoulder-width apart and hold your body straight from head to heels.
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Lower your chest to just above the floor.
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Press back up.
Progressions: Start with your knees on the ground, or at an incline (with your hands on a bench or counter) if standard push-ups are too tough.
Pull-Ups / Assisted Pull-Ups
Nothing builds a stronger back and bigger biceps quite like pull-ups.
How-to:
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Hang from a bar, with your palms facing away.
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Pull your chin over the bar.
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Lower yourself with control.
Assisted: Use resistance bands or a pull-up machine.
Dumbbell Rows
These are perfect for building a thick back while keeping your core rock solid.
How-to:
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Support one knee and hand on a bench, and hold the dumbell in the other hand.
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Row the dumbbell up to your to ribcage.
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Lower slowly.
Switch sides.
Overhead Press
Build boulder shoulders and strong arms with this classic power move.
How-to:
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Stand or sit, and hold dumbbells at your shoulders.
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Press your arms up overhead, without arching your back.
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Lower your arms back to your starting position.
TRX Chest Press
Get that chest pump anywhere, anytime with the TRX Suspension Trainer.
How-to:
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Stand facing away from the anchor point with the handles in your hands.
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Lower your body by bending your elbows, keeping your body straight.
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Press back up to your starting position.
Tip: Adjust your angle to change the difficulty.
Bicep Curls
This simple but effective move builds arms that fill out sleeves.
How-to:
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Hold weights with your arms at your sides.
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Curl up to your shoulders and squeeze.
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Lower slowly.
TRX Row
Your back's new best friend, whether you're a beginner or a beast.
How-to:
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Face the anchor, grab the handles, and lean back.
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Pull your chest up to the handles.
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Lower back to your starting position with control.
Change your foot position to adjust the difficulty.
Lower Body Muscle-Preserving Exercises
Squats (Bodyweight, Goblet, or Barbell)
Still the undisputed champion for building powerful legs and a rock-solid core.
How-to:
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Stand with your feet shoulder-width apart.
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Sit back, keeping your chest up.
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Once your thighs are horizontal or lower, stand up.
Lunges (Forward, Reverse, or Lateral)
Lunges will help you build stronger legs and better balance.
How-to:
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Step forward, backward, or to the side, and drop the back knee.
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Push back to your starting position.
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Alternate legs.
Deadlifts (Conventional or Sumo)
Nothing beats this move for building total-body strength from the ground up.
How-to:
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Stand with your feet hip-width apart, gripping the bar (or dumbbells).
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Hinge at the hips, keeping your back flat.
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Lift to a standing position, and lower with control.
TRX Pistol Squat
Master single-leg strength with a little help from the straps.
How-to:
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Hold the TRX handles and stand on one leg.
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Lower into a squat with your other leg forward.
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Press back up.
Use the straps for balance.
Leg Press
Load up those legs without worrying about balance or your form breaking down.
How-to:
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Sit in the machine with your feet shoulder-width apart.
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Push the platform away; don't lock your knees.
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Lower slowly.
Calf Raises
Build those calves and bulletproof your ankles in one simple move.
How-to:
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Stand with your toes on edge of a step.
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Rise onto the balls of your feet, lower slowly.
Hold weights for an extra challenge.
TRX Jump Squat
Get explosive power without beating up your joints, as the straps will support you.
How-to:
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Hold handles and squat down.
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Jump up, using the straps for support.
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Land softly, and repeat.
Core and Functional Exercises
Planks (Standard, Side, Dynamic)
Nothing beats planks for building rock-solid core stability.
How-to:
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Positions your forearms on the ground, with your body straight.
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Hold for as long as you can maintain good form.
TRX Mountain Climbers
Blast your core while getting your heart pumping.
How-to:
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Put your toes in the straps, with your hands down.
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Drive your knees toward chest, alternating legs.
Russian Twists
Work those love handles and build rotational power in one move.
How-to:
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Sit, leaning back, and twist side-to-side.
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Add weight to increase the difficulty.
Dead Bug
This one is perfect for folks who need core work but hate aggravating their lower back.
How-to:
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Lie on your back with your arms up and knees bent.
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Lower one arm and the opposite leg, return to starting position, and switch sides.
TRX Pike
When regular core work gets boring, this move will really activate those abs.
How-to:
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Put your feet in the straps, with your hands down.
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Lift hips high, keeping your legs straight.
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Return to starting position with control.
Bird Dog
Build a bulletproof back while working on balance and stability.
How-to:
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Position yourself on your hands and knees.
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Extend one arm and the opposite leg.
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Hold, and then switch sides.
How to Monitor Your Progress
The number on your scale isn’t everything. You’ll get a much better picture of your progress if you track fat and muscle separately.
Here are some options for monitoring your progress:
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Bioelectrical impedance scales (they’re not perfect but are useful for trends)
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DEXA scans (the gold standard, but pricey)
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Circumference measurements (waist, arms, thighs)
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Photos and how your clothes fit
If you notice your strength decreasing or well-fitting clothes hanging off your upper legs and arms, you might be losing muscle. Adjust your protein intake or training as needed.
Working with Healthcare Providers
Check in regularly with appropriate healthcare professionals, especially if you’re in a high-risk group. Registered dietitians and exercise physiologists can fine-tune your plan and spot issues early.
Red flags include severe fatigue, rapid strength loss, or persistent nausea. As always, stop any exercise that is causing pain, and see a doctor if any new problems develop.
Building a Sustainable Exercise Routine on Zepbound
Consistency is key, so start small and build good habits. If you miss a day, get back at it tomorrow.
Here’s how to deal with some common barriers:
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Fatigue? Do shorter sessions. Even just 10-15 minutes is beneficial.
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Side effects? Focus on gentle movement, stretching, or light bodyweight work.
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No time? Try home-based workouts with minimal equipment.
If your issue is staying motivated, here are some tips:
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Track progress beyond the scale: strength, mobility, energy.
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Set non-scale goals (first pull-up, squat depth, push-up reps).
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Celebrate small wins.
Home-Based Training Solutions
You don’t need a gym to get a full-body workout. A TRX Suspension Trainer hangs from any door, tree, or sturdy anchor to give you access to a big variety of exercies. Resistance bands fit in a drawer. Dumbbells or kettlebells can be stored under the bed. If space is tight, pick three exercises, do them circuit-style, and call it a day.
Creating Workout Progressions
Add volume (more reps or sets), intensity (more resistance), or complexity (harder variations) as you get stronger. Schedule rest days, and listen to your body, especially if Zepbound messes with your energy.
Your Path to Sustainable Weight Loss Success
Long-lasting results don't come from quick fixes; they come from putting in the work. Focus on smart protein timing, strength training that makes sense, and keeping tabs on what actually matters.
Whether you're working with a TRX strap hanging from your door, some basic bands, or just your bodyweight in your living room, it's about showing up and staying consistent.
Ultimately, you need the right tools to make this happen. Head over to TRX Training's gear collection and grab what you need for your ideal routine. Because at the end of the day, your muscle isn't just there for show—it's what keeps you moving, living, and thriving. On Zepbound or not.
Always check with your doc before jumping into any new workout or diet plan, especially if you're taking meds or dealing with health stuff.
Curious about the science behind it all? See the research here.
References
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https://dom-pubs.onlinelibrary.wiley.com/doi/10.1111/dom.14496
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https://www.upi.com/Health_News/2025/06/24/studies-muscle-loss-glp-1-drugs-weight/4141750772663/
