How to prevent muscle loss during weight loss

Protecting muscle is a critical weight loss goal

Losing weight often feels like progress. The number on the scale drops, clothes fit better, and motivation climbs. But if your plan isn’t protecting muscle retention at the same time, that progress may not last.

Most people focus on pounds lost. But few stop to ask what kind of weight they’re actually losing.

Without the right strategy, weight loss doesn’t just reduce fat. It can also reduce lean muscle mass, the very tissue that keeps you strong, stable, and metabolically healthy. This is especially common in programs that rely on calorie restriction alone or medications like GLP-1s that suppress appetite¹.

The problem with losing muscle is clear. Less muscle means a slower metabolism, lower energy, and a higher risk of regaining fat². Without building habits of regular movement, you face the risk of losing muscle and developing pain, fatigue, or instability³.

Maintaining muscle during weight loss isn’t optional. It’s essential if you want sustainable results and a stronger, healthier body.

What happens when you lose weight and muscle mass

It’s easy to get caught up in fast results. But when your weight loss program doesn’t protect your muscle, the consequences build slowly in the background.

Behind the scenes, here’s what might actually be happening:

• Your metabolism slows. Less muscle means your body burns fewer calories at rest, which makes long-term weight maintenance harder⁴.
• You feel weaker, not stronger. Everyday tasks start to feel harder. Energy drops. Physical performance declines⁵.
• Fat comes back faster. If you regain weight after muscle loss, it is more likely to return as fat rather than lean tissue, which worsens body composition and long-term health³.

This trajectory puts you at higher risk of falls, MSK issues, physical instability, and long-term functional decline⁶.

The lesson: weight loss needs muscle prevention 

Fast weight loss can be effective. You’re achieving your goal. But you need to make sure you maintain your long term health. Complement any weight loss plan with regular physical activity designed to retain your lean muscle mass. This will help protect you against future weight gain and musculoskeletal injury risk.

Signs your weight loss program needs muscle protection

If you are not sure whether your plan is protecting muscle, watch for these red flags:

• You are dropping pounds quickly but feeling more tired and weaker
• Your program does not include strength training or guided movement
• You are using GLP-1s without a parallel activity plan
• The scale is your only measure of success
• You regain weight after stopping treatment

Each of these signals suggests your plan may be undermining long-term health. You might be losing weight, but at the cost of strength, resilience, and stability.

5 proven tactics to help you maintain muscle and lose weight

The good news: muscle loss is not inevitable. With the right plan, you can lose fat while preserving or even improving lean muscle mass.

1. Prioritize strength-based movement

Resistance training is the single most effective way to maintain muscle during weight loss.⁷ Options include bodyweight training, resistance bands, or free weights. Aim for 2–3 sessions per week.

2. Stay active throughout the week

Do not rely on occasional workouts. Consistent daily movement stimulates metabolism, improves blood flow, and preserves strength⁸. Even moderate, structured activity makes a difference.

3. Avoid extreme calorie restriction

Aggressive diets may drive faster weight loss, but they almost always sacrifice muscle⁹. Sustainable fat loss paired with movement protects lean mass.

4. Eat enough protein

Protein is essential for muscle repair and recovery. Most experts recommend 1.2–2.0 grams of protein per kilogram of body weight per day¹⁰. Spread intake throughout the day for best results.

5. Measure more than the scale

Weight alone does not tell the full story. Track how you feel, how you move, and how your strength changes over time.

These strategies together give weight loss staying power by protecting lean tissue and building healthier habits.

Sword Move: the simple plan to build strength and keep muscle

Move is Sword’s digital movement program designed to make protecting muscle simple for everyone. Unlike generic fitness apps or overwhelming gym plans, Move provides personalized, clinically-guided activity movement programs tailored to each member’s needs and goals.

All Sword Move members receive the following guidance and support:

• A dedicated Physical Health Specialist that carries a Doctor in Physical Therapy for one-on-one support
• This DPT develops a personalized movement plan baked on each individual’s gaols, that evolves as the member progresses and strength and stamina improves
• Move members receive a complimentary Move wearable, or Move also offers a seamless integration with Apple Watches and Fitbits
• Real-time tracking means you can see progress with daily, weekly, and monthly views, displayed in the Sword app
• Quick check-ins keep you accountable and help to troubleshoot any questions or adapt your program based on any required changes

This 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 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 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.

How Move fits into real life: fast, flexible, and accessible

One of the biggest barriers to consistent movement is finding the time. Move solves that by meeting members where they are. Sessions can be done at home, at work, or even while traveling, with no special equipment required.

Most members start with just a few minutes per day. Over time, they build up strength and stamina without the need for long clinic visits or complicated routines. Weekly check-ins with a clinician keep progress on track and ensure safety.

The results speak for themselves:

• 69% of inactive members became active or healthy active within 10 weeks
• Members average 4.5 guided sessions per week
• Sedentary time dropped by 1 hour and 22 minutes per day
• 91% report feeling moderately or much better¹²

This accessibility and speed of improvement make Move an ideal partner for anyone on a weight loss journey, particularly those using GLP-1s who need support to preserve muscle mass and long-term health.

Why structured movement matters most

Saying “just exercise more” is not enough. Especially for people trying to lose weight that start from inactivity or pain, structure and accountability are essential.

This approach does more than preserve muscle. It strengthens resilience, reduces MSK risk, and creates behavior change that sticks.¹¹

Sword Move has delivered proven results among high-risk members and GLP-1 populations:

• 69% of previously inactive members reached active or healthy active status in 10 weeks
• Members completed an average of 4.5 guided movement sessions per week
• Sedentary time dropped by 1 hour and 22 minutes per day
• 91% reported feeling moderately or much better¹²

These are not just improvements on paper. They reflect stronger function, reduced pain, and healthier long-term weight loss journeys.

Weight loss success requires more than the scale

GLP-1s and calorie restriction work well to help people lose weight, but without movement support, much of that loss can come from muscle. Muscle is your body’s engine for strength, stability, and long-term health. Protecting it is the difference between short-term results and lasting success.

Sword Move makes this possible. By embedding strength-building movement into weight loss journeys, individuals stay strong, reduce MSK risk, and sustain healthier outcomes.

FAQ: Preventing muscle loss during weight loss

Is it normal to lose muscle while losing weight?

Yes, especially without movement or adequate nutrition. But with the right plan, it can be prevented.

Do GLP-1 medications make muscle loss worse?

They can. Without structured movement, up to 39% of lean muscle mass may be lost during treatment¹.

What’s the fastest way to protect muscle?

Start moving. Resistance training and consistent activity are the most effective strategies available.