Older adults using GLP-1s should pay particular attention to three things, according to the CEO of the American Council on Exercise
"The importance of preserving strength, physical function and lean mass generally increases with age," says Cedric X. Bryant, PhD
The principles that underpin weight loss, for the most part, hold true across adulthood.
Eat a healthy diet that puts you in a slight calorie surplus, and support this with regular exercise, especially resistance training, and more everyday activity.
These fundamentals shouldn’t change for GLP-1 users, according to CEO of the American Council on Exercise (ACE) Cedric X. Bryant, PhD, FACSM.
But, he says, older users of these obesity medications—or those following any weight loss plan—should pay particular attention to three things to offset the natural aging process of muscle loss, bone weakening and reduced mobility.
“For any older adult, your weight loss plan should pay especially close attention to maintaining strength, physical function and lean mass,” Bryant tells Fit&Well.
“Resistance training and adequate protein intake are especially critical here, because the importance of preserving strength and lean mass generally increases with age.”
For adults in their 30s and 40s, Bryant says the focus is often on building sustainable habits, improving body composition and establishing a consistent pattern of resistance training and adequate protein intake.
By the time people reach their 50s and 60s, resistance training and protein intake become “even more important due to age-related muscle loss and declines in strength.”
Then, for adults in their 70s and beyond, the priority often shifts toward preserving independence, balance, mobility and day-to-day function.
“Resistance training remains important, but programming may need to be more individualized, with greater attention to supervision, recovery and safety,” says Bryant.
The key takeaway, he adds, is that obesity medications can be powerful tools, but the quality of weight loss matters.
“We want people to lose excess fat while doing everything possible to preserve strength, function and long-term health, he says.
Resistance training targets for older adults taking GLP-1s
For most adults using obesity medications, Byrant recommends resistance training at least two days per week, which aligns with national physical activity guidelines.
“When realistic and well tolerated, two to three days per week is a very practical target, especially during active weight loss,” he says.
“Remember: the goal is not bodybuilding. The goal is preserving strength, function, mobility and quality of life.”
He adds that: “Progress should be gradual, with attention to recovery, joint comfort and consistency.”
A reasonable starting point might include:
- Six to 10 exercises covering all the major muscle groups
- One to three sets per exercise
- Eight to 15 repetitions per set
- A resistance level that feels challenging but allows good technique
For older adults or beginners, machines, bands, bodyweight movements and supervised instruction can be very helpful.
Protein intake targets for older adults taking GLP-1s
To support these exertions and your overall weight loss goal, Bryant reiterates that adequate protein intake is vital to “support muscle maintenance, recovery and satiety”.
He explains that a reasonable evidence-informed range for many adults pursuing weight loss is approximately 1.2 to 1.6g of protein per kilogram of bodyweight per day.
“Many older adults may benefit from aiming toward the higher end of protein recommendations, assuming there are no medical contraindications,” says Bryant.
“Though this should be individualized based on body size, activity level, age, medical history and clinician guidance.”
For example:
- A 150lb person (about 68kg) might aim for roughly 80-110g a day.
- A 200lb person (about 91kg) might aim for roughly 110-145g a day.
That said, these are not one-size-fits-all targets.
“Anyone with kidney disease or other relevant medical conditions should work with their healthcare provider or a registered dietitian,” notes Bryant.
Cedric X. Bryant, PhD, FACSM, is CEO of the American Council on Exercise. Across a career spanning more than 35 years in the health and fitness industry, he has authored more than 300 articles and co-authored or edited more than 40 books. Bryant earned both his doctorate in physiology and master’s degree in exercise science from Pennsylvania State University, where he received the Distinguished Alumni Award, the highest honor presented to its alumni. On physical activity, he often repeats: “Some activity is better than none, and more is better than some! Every little bit counts.”
