I'm a Trainer and These 5 Strength Exercises Stop "Ozempic Body"

How would you describe an "Ozempic body"? You may picture the dramatic before-and-after weight-loss transformation of someone you know who has taken the prescription drug. While many individuals achieve their goal weight, the term isn't always used in an endearing way. In the wellness space, it also refers to the side effects of dramatic weight loss—including sagging skin and a rapid decline in muscle mass.

"The weight-loss process results in excessive muscle tissue deterioration while fat tissue reduction occurs," explains Felicia Hernandez, NASM-certified personal trainer and community engagement lead at Eden Health Club. "The most noticeable sign of 'Ozempic butt' appears when the glutes lose their volume and become flat or saggy after weight reduction. The condition extends past this single symptom. Your body shows signs of weight loss through sunken cheeks, loose skin on your arms, and loss of muscle definition throughout your entire body, which results in a smaller appearance instead of a leaner physique."

Most experts stress the importance of engaging in regular strength training when taking any weight-loss drug in order to build and preserve muscle. In fact, keeping up with a regular fitness regimen during your course of Ozempic is beneficial for your entire gastrointestinal system and more. Working out can also help you reach your ideal weight quicker.

Below, Hernandez shares five strength exercises that will stop "Ozempic body" and help you stay strong and healthy throughout your weight-loss journey.

According to Hernandez, if you take GLP-1s, you should engage in strength training that progresses in intensity while activating all essential muscle groups to protect muscle mass during the calorie restriction process.

"Squats are non-negotiable because they target your largest muscle groups, your quadriceps, hamstrings, glutes, and core. These muscles represent significant lean mass, and maintaining them is critical for metabolism and appearance. Squats create a systemic hormonal response and metabolic demand that signals your body to preserve muscle tissue," Hernandez tells us. "For GLP-1 users trying to prevent 'Ozempic body,' maintaining glute mass is particularly important because glute loss is one of the most visible signs of muscle atrophy."

1. Begin by standing tall with your feet shoulder-width apart.
2. Extend your arms in front of you or place your hands on your hips.
3. Bend at the knees and hips to lower into a squat.
4. Descend until your thighs are parallel to the floor or lower.
5. Press through your heels to return to standing.
6. Perform 3 sets of 8 to 12 reps.

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"Deadlifts are the most comprehensive full-body strength movement available. They target your hamstrings, glutes, lower back, upper back, and core simultaneously. For GLP-1 users, deadlifts are crucial because they preserve posterior chain muscle, the muscles on the back of your body that are often neglected during typical cardio-focused weight loss," Fernandez explains. "Strong posterior chain muscles support posture, protect your spine, and create the definition that prevents the 'deflated' appearance of Ozempic body."

1. Stand tall with your feet hip-width apart, holding a heavy dumbbell in each hand in front of your thighs.
2. Make sure your legs are mostly straight with just a slight bend in the knees.
3. Hinge at the hips to lower the dumbbells down your legs and toward the floor.
4. Keep your back flat and the dumbbells close to your body when lowering, feeling a solid stretch in the hamstrings.
5. Activate your glutes and hamstrings as you rise back up.
6. Perform 3 sets of 8 to 12 reps.

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"Bench press targets your chest, shoulders, and triceps, critical upper-body muscle groups," Fernandez points out. "Upper-body muscle loss is also visible and contributes to the Ozempic body appearance. Strong chest and shoulder muscles improve posture and upper body definition. The bench press also creates significant metabolic demand and hormonal response because it's a heavy, compound movement."

1. Lie flat on your back on a workout bench, feet flat on the ground.
2. Grip the barbell just outside shoulder-width.
3. Lower the barbell toward your chest, maintaining a 45-degree angle with your elbows.
4. Press the barbell back up until your arms are straight.
5. Perform 3 sets of 8 to 12 reps.

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"Rows target your upper back, lats, and biceps, muscles that are critical for posture and posterior chain development," Hernandez notes. "During rapid weight loss, the upper back muscles often atrophy, leading to rounded shoulders and forward posture. Bent-over rows preserve this muscle and improve your postural appearance dramatically. Strong back muscles also support spine health and reduce injury risk during the caloric deficit."

1. Stand tall, feet hip-width apart and a dumbbell in each hand in front of you.
2. Hinge at the hips until your torso is parallel to the ground.
3. Maintain a flat back and soft knees.
4. Allow the weights to lower with your arms completely extended.
5. Row the dumbbells up toward your torso.
6. Lower to the start position with control.
7. Perform 3 sets of 8 to 12 reps.

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"Overhead press targets your shoulders, triceps, and upper chest, all visible muscle groups that contribute to overall upper body definition and presence," Hernandez explains. "The shoulder muscle is particularly important for women because strong shoulders dramatically improve how your entire upper body looks. Additionally, overhead pressing creates core engagement and stability demand, which preserves core muscle during weight loss."

1. Hold a dumbbell in each hand at shoulder level, palms facing inward.
2. Press the weights overhead, extending your arms.
3. Use control as you lower the weights to shoulder height.
4. Perform 3 sets of 8 to 12 reps.