Why protein and resistance training matter more than ever
by Savanna Rojas, Baptist Health System Dietetic Intern
“Ozempic Face.” “Shrinking fast.” “Finally skinny.”
If you have been online lately, you have seen the headlines. GLP-1 medications are everywhere. People are losing weight quickly. For many adults over 50, the scale is finally moving. That feels exciting.
But here is the real question. What are we losing?
After 50, weight loss is not just about getting smaller. Skinny is not the goal. Strength, energy, and independence are the goals. Carrying groceries. Getting up from the floor. Climbing stairs. Staying in your own home. All of that depends on muscle.
In a large 2021 study led by Dr. John Wilding, adults taking semaglutide once weekly lost about 15 percent of their body weight over 68 weeks. Many lost 10 to 20 percent. Waist size, blood pressure, and blood sugar improved. These medications are powerful tools.1
But body composition testing showed something important. Participants lost fat, but they also lost lean mass, which includes muscle.1
This does not mean GLP-1 medications are bad. It means fast weight loss often includes some muscle loss unless we protect it. These medications lower appetite. When you eat less, your body uses stored fat for energy. Without enough protein and strength training, it can also use muscle.
After 50, that matters more. We already lose muscle naturally as we age, a process called sarcopenia. Muscle helps drive metabolism and keeps daily tasks easier. Lose too much, and metabolism slows. Energy drops. Life feels harder.
So how do we protect it? Protein first.
Research by Dr. Jeanne Baum and Dr. Robert Wolfe shows adults over 50 need more protein than younger adults. The basic guideline is about 0.36 grams per pound per day. For adults over 50, especially during weight loss, a better range is about 0.55 to 0.75 grams per pound.2
If you weigh 150 pounds, that means roughly 80 to 110 grams per day instead of just 54 grams. To put that in real food terms, 25 grams of protein is about one scoop of protein powder, one cup of Greek yogurt, or a regular-sized chicken breast. That means you would likely need three to four solid protein servings spread across the day to hit that target. Your body builds muscle better when protein is spread out over meals instead of saved up for one big dinner.
Muscle growth is triggered by essential amino acids, especially leucine. Many people need about 30 grams of high-quality protein at a meal to fully stimulate muscle building. Small, low-protein meals may not be enough.
GLP-1 medications can make this tricky. If appetite is low, protein intake often drops without you realizing it. That increases the risk of muscle loss.
If you are unsure how much protein you need or how to reach those numbers, consider working with a registered dietitian. They can help you build a realistic meal plan that supports muscle while you lose weight.
Protein is only part of the plan. Resistance training matters too.
Experts recommend strength training two to three times per week. Work the major muscle groups. Perform 8 to 12 repetitions. Do one to three sets. Use weight that feels challenging but safe, and slowly increase it over time.3
You do not need to train like an athlete. You just need to give your muscles a reason to stay.
If you are new to strength training, consider working with a certified fitness professional experienced with adults over 50. They can teach proper form and build a safe plan that fits your body and your goals.
GLP-1 medications can improve health and support meaningful weight loss. But they are not magic. The medication helps you lose weight. Your habits decide what kind of weight you lose.
After 50, skinny is not the goal.
Strong is the goal.
Steady energy is the goal.
Protecting your muscle is protecting your independence.
Because in this season of life, freedom matters most.
References:
1) Wilding et al. (STEP 1 Trial – Semaglutide and weight loss)
Wilding JPH, Batterham RL, Calanna S, et al; STEP 1 Study Group. Once-weekly semaglutide in adults with overweight or obesity. N Engl J Med. 2021;384(11):989-1002. doi:10.1056/NEJMoa2032183.
2) Baum & Wolfe (Protein needs in older adults)
Baum JI, Wolfe RR. The link between dietary protein intake, skeletal muscle function and health in older adults. Curr Opin Clin Nutr Metab Care. 2015;18(1):24-30. doi:10.1097/MCO.0000000000000131.
3) Fragala et al. (Resistance training position statement)
Fragala MS, Cadore EL, Dorgo S, et al. Resistance training for older adults: position statement from the National Strength and Conditioning Association. J Strength Cond Res. 2019;33(8):2019-2052. doi:10.1519/JSC.0000000000003230.
