Strength Training for Women on GLP-1s
It's not all about shrinking! We need to preserve and grow some muscle over here too! HSS is a safe, empowering space for women who want to protect and build muscle, boost their metabolism and feel strong in their bodies - wherever they are on their journey.
Start Your Strength JourneyWhy this matters now
GLP-1 medications, like Wegovy, Ozempic and Mounjaro are changing the landscape for midlife women. For many, these injections are finally making fat loss feel possible - without the constant battle, guilt or starting again, week after week.
But here’s the part most women aren’t told:
GLP-1s don't just reduce body fat - they reduce muscle too - with some reports stating up to 40% muscle loss.
And for midlife women, muscle isn’t optional.
It’s your metabolism.
It’s your strength.
It’s your bone density.
It’s your energy.
It’s your shape.
It's your long-term health.
That’s why strength training becomes essential - not extreme, not intimidating, not expensive… just simple, accessible strength that supports your body through change.
Why I'm a GLP-1 Friendly Coach
Over the last decade, I’ve completed over 6000 hours of face to face personal training with women and one thing has always been true:
Women thrive when they feel supported. Not judged. Not ridiculed.
I’m not here to tell you what you “should” or “shouldn’t” do with your body. I’m here to help you feel strong, confident and capable - whatever path you choose.
As I see more women turning to GLP-1s and personally coach two PT clients that are on Mounjaro, one fact is alarmingly evident:
These women are not being given the knowledge around muscle - loss, creation and retention - that they desperately need.
Women are losing weight… but also losing muscle.
They are feeling smaller… but not stronger.
They are feeling lighter… but not necessarily healthier.
I want to change that. I want you to be healthy and strong from the inside out. I want to be the coach women turn to when they’re ready to build strength: safely, confidently and without judgement.
What Makes My Approach Different
- Beginner‑friendly strength training
- Short, simple workouts you can do at home - 20 to 30 minute sessions
- Hormones, energy, recovery, metabolism - I understand the whole picture
- Recipes, Wellness eBooks, the fabulous HSS community - all ready to help you on your journey
- An exit strategy - unless you're planning to stay on GLP-1s forever, you're going to need support coming off them - I can help you with that
Why Strength Training Is Essential on GLP-1s
When weight drops quickly, your body doesn’t just lose fat - it loses muscle too.
Strength training helps you:
- Maintain muscle while losing fat
- Keep your metabolism healthy
- Improve firmness and shape
- Support your joints and increase bone density
- Boost your energy
- Feel strong and capable
- Protect your long‑term health
Jo B, 47
Working with Nicki has been such a fun and positive experience. She’s supported me brilliantly with strength training and has been incredibly thoughtful in guiding my nutrition while I’ve been taking Mounjaro. Her mix of knowledge, encouragement and genuine care makes all the difference.
Nicki meets you where you are with no judgement, celebrates progress and explains everything in a way that feels empowering. I feel stronger, more confident and far more in control of my health thanks to her.
Dionne P, 42
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How To Get Started
You don't need special treatment - you just need to get going. Make a plan to start. Introduce yourself to the community. Commit to live or on demand sessions - perhaps start with the Beginner's Strength Course. Take a look at the plethora of resources in the Downloads section. You ready? Hit the button below.
I Want This! Let's Go!