MUSCLE PRESERVATION WORKOUTS

FIGHT MUSCLE LOSS ON THE ROAD

GLP-1 medications burn fat AND muscle. These workouts — designed for cabs, parking lots, and Planet Fitness stops — will protect your strength while the weight drops.

Important: Studies show 25–40% of weight lost on GLP-1 medications can be muscle if you don't do resistance training. Aim for at least 3 workout sessions per week and 120–150g of protein daily to preserve your muscle.

RECOMMENDED PROGRAMS

Three complete programs based on how much time and space you have.

🚛

15-Min Daily Cab Routine

15 minutesIn your cab (parked)Beginner

Do this every day you drive, during your 30-minute rest stop. No equipment. No special parking needed.

EXERCISES

Seated Ab Contractions (3×20)
Seated Leg Extensions (3×15 each)
Isometric Chest Press (3×20 sec)
Neck Resistance 4-way (15 sec each direction)

⚡

Truck Stop Power 30

30 minutesTruck stop parking lotIntermediate

When you have a 30-minute break and a parking lot, this full-body workout targets every major muscle group.

EXERCISES

Trailer Step-Ups (3×12 each leg)
Push-Ups off bumper (3×15)
Walking Lunges (3×20 steps)
Bodyweight Squats (3×15)
Calf Raises (4×20)

🏋️

Planet Fitness Muscle Saver

45 minutesPlanet Fitness ($10/mo)Intermediate

The most effective routine for muscle preservation on GLP-1s. Hit a Planet Fitness 2-3x per week when your route allows it.

EXERCISES

Lat Pulldown (4×12)
Cable Row (4×12)
Leg Press (4×15)
Chest Press Machine (3×12)
Shoulder Press (3×12)

EXERCISE LIBRARY

18 exercises organized by where you can do them.

DON'T FORGET PROTEIN

Exercise alone won't protect your muscle. You need 0.7–1g of protein per pound of bodyweight daily. For a 200lb person, that's 140–200g of protein every day.

22g

Beef jerky (3oz)

35g

Rotisserie chicken (4oz)

17g

Greek yogurt (5.3oz)

18g

Hard boiled eggs (3)

25g

Cottage cheese (1 cup)

25–35g

Protein shake