Activity and muscle strength
Preserving muscle during weight loss: protein and strength training
In addition to eating enough protein, you should also arrange strength training. This article summarizes four movements that can be practiced at home.
Preserving muscle cannot rely solely on protein powder. Adequate nutrition is required, as well as strength training and daily activities.
BH Clinic Health Education Illustrations
Three Key Points to Preserve Muscle
- Eat enough
Arrange protein in every meal
Choose eggs, beans, fish, and meat in rotation, and also keep vegetables and other foods.
- can be used
Gradually build muscle strength
Start with familiar and safe movements based on physical fitness; gradually arrange muscle-strengthening activities for at least two days a week.
- There is tracking
Pay attention to your daily physical strength
In addition to weight, also observe whether it is more difficult to stand up, lift objects, and climb stairs; changes will be brought back to the outpatient department for discussion.
If you have kidney disease, special dietary restrictions, or discomfort during exercise, confirm appropriate nutrition and activity arrangements with your medical team first.
In addition to becoming lighter, you should also pay attention to whether you are getting weaker.
When losing weight, both fat and lean body tissue may be reduced; lean body tissue in body composition is not exactly equal to muscle. In daily life, you can pay attention to: Is it more difficult to stand up from a chair, carry things, or climb stairs than before? These feelings are worth explaining during a follow-up visit.
Eat enough in three meals, protein powder is just a supplement
Plan protein sources such as eggs, beans, fish, or meat into each meal, and keep other foods as well. Protein powder is a convenient supplement, but not everyone must drink it. If you have kidney disease or special dietary needs, check the amount that suits you first.
Muscle strength training can start from simple
The average adult can gradually introduce at least 2 days per week, such as chair sit-to-stand, resistance band rows, or wall push-ups. Learn the correct movements first, and then slowly increase the difficulty; you don't need to be tired from the beginning.
Brisk walking and rest are also part of the plan
The average adult can gradually build up to 150 minutes per week of moderate-intensity aerobic exercise, such as brisk walking. When you are busy at work, it is better to move for a while than to sit all day. When you feel dizzy, dehydrated or unable to eat, deal with your physical condition first and do not force yourself to do high-intensity exercise.
When you are busy at work, you can divide your activities into sections
Taking a short walk after a meal or getting up after sitting for a long time can increase the amount of activity. After you are familiar with the movements, you can also practice sitting and standing on a chair. Start with a short period of time first, and then gradually arrange regular muscle strength training.
Four muscle-strengthening exercises you can do at home
The following are exercises for leg, upper body pushing and pulling and core stabilization. Choose movements that can be done safely first; resistance band training requires appropriate equipment. If you are unfamiliar with the posture, or if you have pain or balance problems, please have it evaluated by a professional first.
| Action | Practice and adjustments |
|---|---|
| Chair sit/stand/squat | Choose a chair that is stable, has no wheels and will not slide. Place your feet firmly on it and stand up slowly before sitting down. Practice sitting and standing on a chair first; then evaluate whether squatting is suitable for you after you are familiar with it. |
| Push up against the wall | Face the wall, support the wall with your hands about chest height, keep your body in a straight line, bend your elbows close to the wall and push back. Adjust your stance to make your movements controllable. |
| Elastic band rowing | Use an intact and undamaged elastic band to make sure the fixed point is secure; maintain a natural posture on your back, pull your elbows back and then slowly return them. If you are not familiar with the fixing method, please ask a professional to demonstrate it first. |
| Wall/inclined plate support | Practice on a stable wall or support surface first, keeping your torso stable and breathing normally. The time it takes to maintain the posture shall prevail; plank support is recorded in seconds, not the number of repetitions. |
Please refer to the methods of sitting on the chair and standing on the wall. NHS home strength exercises ↗. Resistance bands and core exercises need to be selected based on individual abilities and do not have to be completed all at once.
How to catch the number? Stabilize your movements first, then increase the difficulty
Adults can gradually work toward muscle-strengthening activity on at least 2 days a week. Once familiar with a repeated movement, around 8–12 repetitions for 1 set can be a starting reference. If you have been inactive, start with fewer repetitions. Reduce resistance or rest if you cannot finish, need to hold your breath, or lose proper form.
Once you are familiar with it, gradually increase the number of sets or resistance, adjusting one item at a time. The supporting action is adjusted according to posture and time, and "8-12 times" cannot be applied directly. Schedule time for recovery; muscle exertion and joint pain are not the same thing.
Activity frequency and repetition times reference:CDC Strengthening Activity Recommendations ↗。
Aerobics and muscle strength have their own purposes, and they can work together. Read on:Zone 2. Arrangements for brisk walking and climbing。
First arrange two muscle-strengthening activities that suit you this week, and see if there is protein in each meal.
This update: Added four types of muscle strength exercises at home, simplified versions and progressive exercise principles.
Sources and important notes
- Joint recommendation from four societies: Nutritional care during GLP-1 treatment (2025) ↗
- NIDDK: Healthy Eating and Physical Activity ↗
This guide is for adult patient education and does not replace a medical consultation. Overseas information may differ from Taiwan-approved labeling. Follow the Taiwan prescribing information and your clinician’s instructions for medication, dosing and device use.
Discuss any questions with your clinician
You can inquire about the return consultation time through the official LINE. When seeing a doctor, please tell the doctor about recent changes and medication problems; if you are seriously unwell, please seek medical treatment directly.
Contact BH Clinic LINE ↗