Short answer: Yes. But this is fixable, and you have more control than you think.
Let’s start with the basics.
What is sarcopenia?
Sarcopenia is the gradual loss of muscle as you age. It starts earlier than most people think.
- In your 30s, 40s, and 50s, you can lose about 3–7% of muscle each decade
- By age 60, that can add up to around 20% muscle loss if you’re not doing resistance training
Now layer in GLP-1 medications.
These medications help reduce appetite. That’s helpful for weight loss. But your body still needs energy. When you eat less, your body pulls energy from:
- Fat (good)
- Muscle (not so good)
Without resistance training, up to 40% of the weight you lose can come from muscle. That adds fuel to the fire of sarcopenia.
Why losing muscle matters
Here are 5 reasons LOSING MUSCLE matters:
- Lower metabolism
Less muscle = fewer calories burned at rest - Less strength
Daily tasks feel harder (stairs, lifting, balance) - Higher fall risk
Less muscle means less stability - Bone loss and fragility
Without strong muscles, bones get weaker. This raises the risk of osteoporosis. Resistance training helps build stronger bones, so if you fall, you’re less likely to break something - Less independence later
Muscle is key for staying active as you age
So where do you go from here?
Make resistance training your non-negotiable.
You don’t need to be perfect. You don’t need to lift heavy right away. You just need to start.
- 2–3 sessions per week (start with just 5 minutes and build from there)
- Focus on major muscle groups
- Keep it simple and consistent
And let’s be real…
We all struggle with doing what we know. That’s normal.
This is where coaching comes in.
As a health coach and registered pharmacist, I help you:
- Build simple routines you can stick with
- Work with your GLP-1, not against it
- Stay consistent when motivation drops
This isn’t about doing everything right.
It’s about doing the right things… more often.
If you want help putting a plan together, I offer a free 1-hour strategy call. We’ll look at your current routine, your goals, and map out a simple plan you can follow.
No pressure. Just support.
Use me as a resource.
Here is the LINK if you want to grab a time that works for you.
God Bless,
Mike
Mike Thomas is a registered pharmacist and a Mayo Clinic–trained, board-certified health coach who specializes in helping people on GLP-1 medications protect their health, preserve muscle, and build sustainable habits for lasting results—during and after treatment.
This blog is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to CoachMikeThomas.com.