TRX Training
If you’re on Mounjaro and feel weaker despite losing weight, you’re not alone. There’s a good chance that you’re not just experiencing weight loss, but muscle loss as well.
This leaves you lighter but with significantly less strength.
The good news is that targeted strength training can prevent muscle loss during your weight loss journey.
Ready to make your body your machine while shedding pounds? Keep reading to discover exactly how to protect your muscles while maximizing your Mounjaro results.
What is Mounjaro and How Does it Work?
Mounjaro (tirzepatide) is a game-changing weight loss medication.
It’s the first medicine to target two important hormones at once, GLP-1 and GIP, which control your blood sugar and appetite.
Think of it like having two switches instead of one to help you lose weight more effectively.
Mounjaro helps you shed pounds through four mechanisms:
-
Cuts your appetite – You feel hungry less often and get full faster.
-
Keeps food in your stomach longer – You stay satisfied for hours after eating.
-
Helps your body handle sugar better – Your blood sugar stays more stable
-
Boosts your “I’m full” signals – Your brain gets clearer messages when you’ve had enough.
In clinical studies, people using Mounjaro lost 15-20% of their body weight within a year when they also made healthy lifestyle changes.
According to University of Florida research, “people who used the medication lost an average of 15-20% of their body weight.” That means someone weighing 200 pounds could lose 30-40 pounds.
Does Mounjaro Cause Muscle Loss?
Mounjaro can cause muscle loss along with fat loss. Research shows alarming trends: for every pound of muscle you lose, you might lose 3-6 pounds of fat. While that sounds good, studies found that muscle loss makes up about 34% of your total weight loss in certain cases.
Stanford Medicine warns that “as much as 39% of the weight lost on semaglutide was lean mass, a much higher percent of lean mass loss, compared to most other weight loss techniques.”
Why Muscle Loss Occurs During Weight Loss
During significant calorie restriction, your body searches for energy from multiple sources.
Unfortunately, metabolism doesn’t discriminate between fat and muscle tissue. It breaks down for both fuels.
The faster you lose weight, the more muscle you’re likely to lose. Plus, reduced appetite may lead to insufficient protein intake, which muscles require to maintain their structure.
Many users also experience decreased energy levels, leading to reduced physical activity that accelerates muscle breakdown.
The Science Behind Mounjaro and Body Composition
The pivotal SURMOUNT-1 study revealed significant insights about body composition changes. While participants lost substantial fat deposits (which is beneficial), they also experienced notable muscle tissue reduction. MRI scans showed that despite improvements in intramuscular fat, actual muscle fiber volume decreased markedly. When researchers compared Mounjaro to other weight loss methods, they found the muscle loss patterns resemble those seen after bariatric surgery — which indicates the need for proactive muscle protection strategies.
Is This Different from Other Weight Loss Methods?
Losing muscle during weight loss isn’t exclusive to Mounjaro. It occurs with most weight loss interventions.
But the critical distinction lies in velocity: Mounjaro’s rapid and substantial effects can accelerate muscle breakdown compared to gradual dietary approaches.
Imagine the difference between slowly adjusting to a new altitude versus being dropped at high elevation. When weight loss happens too quickly, your body lacks time to adapt and preserve muscle tissue.
That’s why Mounjaro users require more aggressive muscle preservation strategies than individuals losing weight slowly through diet modification alone.
Related: Ozempic Muscle Loss? How Strength Training Can Help
Try These 10 Essential Exercises for When You’re on Mounjaro
Similar to our Ozempic strength training article, we want to show you some of the most effective exercises for preserving muscle mass during Mounjaro treatment.
Some of these movements leverage TRX’s versatile training tools to deliver maximum results in minimal space. Other exercises only need your body weight. Let’s get started!
1. Bodyweight Squats
The foundation of lower body strength, squats target your quadriceps, glutes, and hamstrings while engaging your core for stability. Master this movement pattern before progressing to more challenging variations.
How to do it:
-
Stand with feet shoulder-width apart
-
Lower your body by pushing hips back and bending knees
-
Descend until thighs are parallel to the floor
-
Drive through heels to return to starting position
-
Perform 3 sets of 12-15 repetitions
2. TRX Squat
Using the TRX Suspension Trainer™ provides stability and assistance while learning optimal squat mechanics, making it perfect for beginners or those regaining strength. This exercise embodies TRX’s commitment to scalable training that adapts to your current fitness level.
How to do it:
-
Face away from anchor point, holding TRX handles at chest level
-
Lower into squat position, keeping weight in heels
-
Use handles for balance and stability, not support
-
Drive through heels to return to start position
-
Perform 3 sets of 10-12 repetitions
3. Lunges
Unilateral training that builds leg strength while improving balance and coordination. This movement pattern translates directly to real-world activities like climbing stairs and walking on uneven surfaces.
How to do it:
-
Step forward with one leg, lowering hips until both knees bend at 90 degrees
-
Keep front knee over ankle, not pushed out past toes
-
Push back to starting position
-
Complete all reps on one leg before switching
-
Perform 3 sets of 8-10 per leg
Upper Body Exercises
4. Push-ups
A classic compound movement that targets chest, shoulders, and triceps while engaging the core. This exercise builds the functional pushing strength you need for daily activities.
How to do it:
-
Start in plank position with hands slightly wider than shoulders
-
Lower body until chest nearly touches the floor
-
Push back up to starting position
-
Modify by elevating hands or dropping to knees if needed
-
Perform 3 sets of 8-12 repetitions
5. TRX Row
The TRX Suspension Trainer™ makes rowing exercises accessible anywhere, targeting the often-neglected pulling muscles of your back and biceps. This exercise perfectly demonstrates TRX’s philosophy of highly portable, full-body training tools.
How to do it:
-
Face anchor point, holding TRX handles with arms extended
-
Walk feet forward, leaning back at desired angle
-
Pull handles to sides of chest, squeezing shoulder blades together
-
Control the return to start position
-
Perform 3 sets of 10-12 repetitions
6. Pike Push-ups
Targets shoulders and upper chest while building core strength. This movement challenges your body in multiple planes of motion, developing the kind of functional strength TRX is known for.
How to do it:
-
Start in downward dog position
-
Lower head toward the ground by bending elbows
-
Push back to starting position
-
Keep hips high throughout the movement
-
Perform 3 sets of 6-10 repetitions
7. Burpees
A high-intensity exercise that combines strength and cardio while working the entire body. This movement epitomizes functional fitness by integrating multiple movement patterns into one challenging exercise.
How to do it:
-
Start standing, then squat down and place hands on floor
-
Jump feet back into plank position
-
Perform a push-up (optional)
-
Jump feet back to squat position
-
Jump up with arms overhead
-
Perform 3 sets of 5-8 repetitions
8. TRX YBell™ Goblet Squats
Using the TRX YBell™ adds resistance to squats while challenging grip strength and core stability. This exercise showcases how TRX equipment transforms basic movements into comprehensive strength challenges.
How to do it:
-
Hold YBell™ by outer grips at chest level
-
Perform squat movement while maintaining YBell™ position
-
The weight adds resistance while the unique grip challenges stability
-
Focus on deliberate movement at a 2-second descent tempo
-
Perform 3 sets of 8-12 repetitions
9. Planks
Essential for core strength and stability, planks engage multiple muscle groups simultaneously. This isometric exercise builds the foundation of strength needed for all other movements.
How to do it:
-
Start in push-up position, then lower to forearms
-
Maintain straight line from head to heels
-
Engage core and glutes throughout
-
Hold for 30-60 seconds
-
Perform 3 sets
10. TRX Rip Trainer™ Rotational Squats
Combines lower body strength with rotational power, mimicking real-world movement patterns while building spine health. This exercise demonstrates TRX’s approach to training movement, not just muscles.
How to do it:
-
Hold Rip Trainer™ with both hands at chest level
-
Perform squat while rotating torso to one side
-
Return to center as you stand up
-
Alternate sides with each repetition
-
Perform 3 sets of 6-8 per side
Try These Strategies to Preserve Muscle While on Mounjaro
Optimize Your Protein Intake
Even though Mounjaro reduces appetite, adequate protein intake remains crucial for maintaining muscle mass. Northwell Health recommends targeting “1.0-1.2 grams of protein per kilogram of ideal body weight daily.”
Include high-quality protein sources like chicken, fish, eggs, or legumes at every meal.
If whole food sources prove insufficient, protein powder can bridge nutritional gaps.
For optimal results, consume 20-30 grams of protein within 30 minutes post-workout — this provides muscles with essential amino acids during peak repair periods.
Get on a Training Schedule
A consistent training schedule will help you maintain your muscles while on GLP-1s. You don’t need a gym to achieve this, either. An at-home workout using your bodyweight, some weights, and our suspension trainer can be enough to keep your strength and look.
Sample Weekly Structure:
-
Monday: Full-body strength training
-
Wednesday: Lower body focus + core with weights and bodyweight movements (include the Suspension Trainer™ too!)
-
Friday: Upper body focus + functional movements with weights (you can also use our YBell™ if you want a dumbbell, kettlebell, and push-up stand in one)
-
Optional Saturday: Flexibility work or recovery movements
Get Quality Sleep
Quality sleep proves equally vital as exercise for muscle maintenance. Aim for 7-9 hours nightly since muscle repair and hormonal optimization occur primarily during deep sleep phases.
Stay Hydrated
Hydration becomes particularly critical on Mounjaro since the medication affects the digestive system function.
Consume 64-80 ounces of water daily to support optimal muscle function and exercise recovery.
These lifestyle practices may appear simple, but they work synergistically with TRX training and protein intake to create an optimal environment for muscle preservation during weight loss.
From Weight Loss to Real Strength
You might have thought that losing weight on Mounjaro was all about watching the scale drop. But now you understand that with the right approach, you can maintain muscle mass while on your fat loss journey.
Start with bodyweight exercises, progress to TRX equipment, prioritize protein at every meal, and collaborate with your healthcare team to create a sustainable plan.
Remember, successful weight loss isn’t just about becoming lighter. It’s about transforming into a healthier, more capable version of yourself.
Medical Disclaimer: Always consult with your healthcare provider before starting any new exercise program, especially when taking medications like Mounjaro. This content is for educational purposes and should not replace professional medical advice.
Sources
Stanford Medicine: Sethi, S. (2023, June). What’s the deali-O Part 2: Navigating new weight loss drugs. Stanford Medicine Insights. https://med.stanford.edu/news/insights/2023/06/whats-the-deali-o-part-2-navigating-new-weight-loss-drugs.html
Northwell Health: How can I prevent muscle loss when using weight loss medications? Staten Island University Hospital Bariatric Surgery. https://siuh.northwell.edu/surgery/bariatric-surgery/articles/prevent-muscle-loss
University of Florida: Weight Loss Mounjaro: Everything You Need to Know About This Weight Loss Medication. UF Digital Collections. https://journals.upress.ufl.edu/docs/?id=4au8urads
