How to prevent muscle loss on Ozempic

Protect muscle while using Ozempic to help keep the weight off

Ozempic has helped millions of people lose weight. If you are on it, or thinking about starting, you have probably heard about the results: reduced appetite, steady weight loss, and better blood sugar control.

But there is one part of the story that does not get enough attention. Along with fat, Ozempic can also cause you to lose muscle. And muscle is not just “extra weight.” It is what keeps you strong, steady, and able to keep your results long after the prescription ends.

The good news is you can protect your muscle while taking Ozempic. And the solution is simpler than you may think.

Why you need to prevent muscle loss on Ozempic

Research shows that 30 to 50 percent of the weight lost on Ozempic may come from lean mass, including muscle.¹ That might sound technical, but here is what it means in real life:

• Weaker metabolism: Muscle burns calories even at rest. Losing it means your body burns fewer calories, which makes it easier to regain fat.
• Everyday challenges: Carrying groceries, climbing stairs, or keeping up with kids or grandkids can feel harder.
• Joint stress and pain: Without strong muscles to protect them, your knees, hips, and back take on more strain.
• Greater risk of falls and injuries: Muscle supports balance and stability. Losing it increases your risk of falls, especially as you age.

And if you stop taking Ozempic, muscle loss makes it much easier to regain fat. In fact, studies show that many people regain most of their lost weight within a year of stopping GLP-1s.²

This is why muscle retention is not optional. It is the foundation for sustainable weight loss, better mobility, and long-term health.

Why Ozempic alone is not enough for sustained weight loss

Ozempic works by lowering your appetite and helping you eat less. That makes the scale go down. But it does not protect your muscle, build your strength, or safeguard your joints.

The only way to do that is through movement. Specifically, strength-preserving activity that challenges your muscles in safe, structured ways. Without it, the weight you lose will include too much of the muscle you need.

This is why doctors now recommend pairing GLP-1 treatment with resistance-based exercise.³ It is not about working out for hours. Even small, regular doses of the right type of movement can make a powerful difference.

Think of it like this: Ozempic helps you lose the weight. Movement makes sure you lose the right kind of weight.

Why movement protects more than your muscle

When you keep your muscle, you do more than protect your metabolism.

• Support bone health, which is especially important for women after menopause
• Reduce risk of musculoskeletal pain in the back, knees, and hips
• Improve energy and stamina so you feel less tired
• Stay steady and confident in your movements, lowering fall risk

Muscle is your body’s natural armor. It cushions your joints, powers your daily activities, and helps you live life without limits. Protecting it while on Ozempic gives you the best chance of keeping the weight off and feeling your best long-term.

Sword Move: the simple way to sustain fat loss

Move is Sword Health’s digital program designed to make protecting muscle easy and safe, especially for people on Ozempic. It is not a generic fitness app or a complicated gym plan. It is a clinically guided program built by Doctors of Physical Therapy, tailored to your body and your goals.

Here is what you can expect with Move:

• A dedicated Physical Health Specialist (a Doctor of Physical Therapy) who designs your plan and supports you one-on-one
• Your matched movement specialist adapts your personalized movement plan as you progress
• You receive a Move wearable (or use the Move integration with your Apple Watch or Fitbit) to track progress in real time
• Regular check-ins to keep you motivated, answer questions, and adjust your plan when needed

You work on your personalized Move plan at home, on your schedule, with no gym equipment required. Most people start with just a few minutes a day and build from there.

The combination of expert guidance and smart technology means Move members can safely and confidently build muscle-preserving activity into their daily routines. The program adapts to different lifestyles, whether someone is just starting out, returning from inactivity, or using GLP-1s like Ozempic as part of a weight loss plan. By making activity easy and accessible, Move helps turn short-term weight loss into long-term health improvement.

Move is covered by health plans of many top insurers and employers across the US (and expanding into many other countries worldwide). You can check your eligibility now to see if Move is already included for you at no additional cost.

Move delivers proven results for GLP-1 users

Move is not theory. Thousands of members have already seen results, including those using GLP-1s:

• 69 percent of inactive members became active or healthy active within 10 weeks
• Members completed an average of 4.5 guided sessions per week
• Sedentary time dropped by more than an hour each day
• 91 percent reported feeling moderately or much better⁴

These results show that Move is not just another app. It is a proven solution to help you protect your muscle, reduce pain, build strength, and keep the weight you lose while you are using Ozempic long after you finish your prescription.

Check to see if you are eligible for Move to help with your weight loss plan

If you are already losing weight with Ozempic, now is the time to protect your muscle. Every week you wait increases the risk of losing strength you will want and need later.

By combining Ozempic with Move, you are not just focusing on the short term. You are building the foundation for a stronger metabolism, healthier joints, and a future where your weight loss lasts.

Sword’s Move program may already be covered in your health plan at no cost to you. Check your eligibility now, it only takes a few clicks.

FAQ: Preventing muscle loss during weight loss

Does Ozempic cause muscle loss?

Yes. However, remember that research continually shows that up to half of the weight lost can be muscle, not fat.¹ That is why protecting your strength is so important.

Why is losing muscle a problem?

Muscle keeps your metabolism high, supports balance, and protects your joints. Without it, it is easier to regain fat and harder to stay active and strong.²

How can I prevent muscle loss on Ozempic?

The best way is with resistance-based movement, like bodyweight or band exercises, plus enough protein.³ Programs like Move make it simple to follow a plan that fits your life.

Do I need to go to the gym to protect my muscle?

No. Move is designed to work at home, on your schedule. Most members start with just a few minutes a day and build from there.