The 12-Week Program Built for GLP-1 Users

Your Meds
Shrink Fat.
Training
Builds You.

GLP-1 medications like Ozempic and Mounjaro change the weight loss equation. But without a structured strength program, you're losing muscle along with fat — setting yourself up for a slower metabolism, weaker body, and harder road ahead. PRESERVE is the missing piece.

12 Weeks 3 Training Phases 36 Workouts GLP-1 Specific App-Integrated
Start the Program → Instant access · Works on any device · 30-day guarantee
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PRESERVE 12-Week Program

The complete GLP-1 strength and preservation system.

$97

One-time payment · Lifetime access

  • Full 12-week training program (3 phases)
  • 36 programmed workouts with video guidance
  • GLP-1 nutrition framework & protein targets
  • Supplement & recovery protocols
  • Week-by-week coaching cues
  • Full app: track workouts, nutrition & progress
  • Optional: personalized meal plan upgrade
Enroll Now — $97 →

🔒 Secure checkout · 30-day satisfaction guarantee

🏋️Evidence-Based Training
💉Built for GLP-1 Physiology
📱Full App Integration
🛡️30-Day Guarantee
👥Complete Performance MN Coaches
The Research Is Clear

GLP-1 Medications Work.
Muscle Loss Is the Hidden Cost.

Clinical trials on GLP-1 medications consistently show significant lean mass loss alongside fat loss. Here's what the data actually says — and why it matters more than your scale weight.

25–40% Of Weight Lost May Be Muscle

In semaglutide trials, a significant fraction of total weight loss consisted of lean mass, not fat. The faster the rate of loss, the higher the percentage of muscle breakdown.

NEJM semaglutide clinical trials, 2021–2023
200 cal Daily Metabolic Loss Per 10 lbs Muscle

Every 10 pounds of lean mass you lose reduces resting metabolic rate by roughly 200 calories per day — permanently, unless you actively rebuild it through resistance training.

American Journal of Clinical Nutrition
2–3× Better Muscle Retention with Training

GLP-1 users who combined medication with structured resistance training retained 2–3 times more lean mass than those using diet and medication alone, across multiple controlled studies.

Journal of Strength & Conditioning Research
0.7–1g Protein Per Lb Required Daily

The ISSN recommends 0.7–1g protein per lb of bodyweight for muscle preservation during restriction. Most GLP-1 users — with suppressed appetite — hit less than half this target.

International Society of Sports Nutrition Guidelines
<7 hrs Sleep Accelerates Lean Mass Loss

Sleeping under 7 hours per night independently accelerates lean mass loss during caloric restriction — a separate, compounding effect beyond diet and training deficiencies.

Sleep Foundation / NSCA Research Review
Cortisol Chronic Stress Directly Breaks Down Muscle

Elevated cortisol is catabolic to lean tissue. High-stress individuals lose significantly more muscle during restriction — even when training volume and protein intake are matched.

Journal of Endocrinology & Metabolism
Bottom line

GLP-1 users who combine medication with targeted resistance training, adequate protein, and sleep hygiene show dramatically better body composition outcomes — not just a lower number on the scale. Body composition at the same weight can look and feel completely different.

The Evidence for Strength Training

Why Lifting Changes
Everything

Resistance training isn't just about aesthetics. The research on its effects during GLP-1 use, fat loss, and aging is unambiguous. Here's what you're actually protecting — and building — when you follow this program.

🔥 ~200 cal/day saved

Metabolic Rate Protection

Muscle is your body's primary metabolic engine — burning 3× more calories at rest than fat tissue. Building and preserving lean mass during GLP-1 use protects your metabolism long after you complete the program or the medication.

🩸 58% improvement

Insulin Sensitivity

Resistance training increases GLUT4 expression in muscle tissue by up to 58%, improving insulin sensitivity independent of weight loss. Combined with GLP-1 medication, the effect on blood glucose management is genuinely compounding.

🦴 1–3% lost per year

Age-Related Muscle Loss

After 30, adults lose 1–3% of muscle mass annually without resistance training. GLP-1 medications — which accelerate overall weight loss — can significantly increase this rate. Progressive resistance training is the only proven long-term intervention.

💪 40%+ strength gain

Functional Strength for Life

Research from the Journal of Aging and Physical Activity shows 12 weeks of structured resistance training produces 40%+ strength gains in previously untrained adults, with benefits persisting for years after the program ends.

🧠 23% cortisol reduction

Hormonal & Mental Health

Consistent resistance training reduces resting cortisol by up to 23% — the same cortisol that catabically breaks down muscle tissue and drives fat storage. Sleep quality, dopamine function, and self-efficacy all improve with progressive lifting.

⚖️ 2.5× more likely

Sustained Weight Maintenance

Individuals who maintain lean mass during weight loss are 2.5× more likely to sustain that loss long-term. Preserving muscle raises your metabolic set point and dramatically reduces the probability of weight regain after stopping GLP-1 medication.

The 12-Week System

Three Phases.
One Complete Transformation.

PRESERVE is built in progressive phases so your training adapts as your body changes. Each phase builds on the last — creating compounding results in muscle retention and body composition.

1
Weeks 1–4

Foundation Phase — Build the Base

Establish movement patterns, baseline strength, and nutritional habits. You'll learn the core lifts — squat, hinge, push, pull — at a load that challenges without overwhelming a body adjusting to reduced calories. Protein targets are set and tracking begins.

3 sessions/week Full-body training Protein protocol setup Movement quality focus
12
programmed workouts
2
Weeks 5–8

Build Phase — Load the Muscle

Progressive overload begins in earnest. Volume and intensity increase as your body adapts. This is where real body composition shifts happen — and where your GLP-1 benefits compound with your training gains. Low-appetite protein strategies are added to the nutrition protocol.

3 sessions/week Progressive loading Advanced protein timing Recovery protocol added
12
programmed workouts
3
Weeks 9–12

Optimize Phase — Peak Performance

The finishing phase pushes capacity while building sustainability. You'll end this phase with measurably more muscle, a higher resting metabolic rate, and a training system you can maintain independently long after the 12 weeks are complete.

3 sessions/week Peak loading protocols Long-term programming Supplement optimization
12
programmed workouts
Everything You Get

A Complete System,
Not a PDF and a Prayer

PRESERVE is a fully integrated program — every element working together. Training, nutrition, recovery, and coaching in one place, built specifically for the physiological reality of GLP-1 use.

📋

Full Training Program

36 fully programmed workouts across 3 phases. Every set, rep, exercise, tempo, and rest period specified. Video demonstrations for every movement. Progressive overload built in week over week.

🥩

Nutrition Framework

GLP-1-specific guidance — protein targets by body weight, meal timing strategies, and complete protocols for maintaining protein intake on the low-appetite days that are inevitable on medication.

💊

Supplement Protocol

Evidence-based recommendations for muscle preservation, recovery support, and filling the common nutrient gaps in low-calorie GLP-1 diets. Nothing unnecessary, nothing missing.

😴

Recovery & Lifestyle Guide

Sleep optimization, stress reduction, and cortisol management — the lifestyle factors that silently make or break body composition results and that nearly every other program ignores completely.

📱

Full App Integration

Access everything through a dedicated coaching app — track workouts, log weights, monitor protein compliance, and follow your nutrition targets all in one place. Progress visible at a glance.

🍽️

Optional: Meal Plan Upgrade

AI-generated, coach-curated personalized meal plans built around your specific protein targets, food preferences, and schedule. Updated regularly. Adjusted as you progress through the phases.

PRESERVE coaching app showing today's nutrition goals, protein targets, and daily workout assignment
PRESERVE app exercise screen with video demonstration, set tracking, weight and rep logging
The App Experience

Everything Tracked.
Nothing Left to Chance.

Your program lives in a professional coaching app — the same platform our coaches use with every in-person client. Everything you need to execute the program perfectly, right from your phone.

  • Today's calories, protein target, and daily workout — all visible at a glance on your dashboard
  • Video demonstrations for every exercise in the program — form guidance on demand
  • Log sets, reps, and weights as you train — progressive overload tracked automatically week over week
  • 7-day nutrition compliance dashboard — see your protein totals and trends
  • Meal plan access built directly into your daily workflow — no separate apps or spreadsheets
  • Compliance tracking across all 12 weeks keeps you accountable and shows your progress
Get the Program →
Real Results

From People Who Were
Exactly Where You Are

GLP-1 users who stopped losing muscle and started building the body their medication was supposed to help them achieve.

★★★★★

"I was 9 months into Ozempic, down 38 pounds, and I looked deflated — not fit. My strength was gone and I felt worse than when I started. Once I got the training and protein dialed in with PRESERVE, everything changed. Down another 16 lbs and I feel like an athlete for the first time in my adult life."

Michelle R.
48 · Circle Pines, MN · Semaglutide, 12 months
★★★★★

"My doctor just said 'move more and eat less.' Nobody explained that without lifting I was shrinking a bad body composition into a slightly smaller bad body composition. The science section was genuinely eye-opening. 11 weeks in and my body looks completely different even though I've only lost 8 more pounds."

Dave K.
52 · Blaine, MN · Ozempic, 8 months
★★★★★

"The protein table alone changed everything. I was hitting 55 grams a day when I needed 160+. Once I started actually hitting those targets and following the training, my energy came back, my workouts got measurably better, and I stopped feeling like I was wasting away."

Tara M.
44 · Lino Lakes, MN · Tirzepatide, 6 months
★★★★★

"I'm 57 and was nervous strength training would be too hard. The Foundation Phase was the perfect entry point — challenging but manageable. By week 8 I was doing things I couldn't do at 40. The program genuinely meets you where you are."

Patricia H.
57 · Shoreview, MN · Semaglutide, 10 months
★★★★★

"Having everything in the app was huge for me. Seeing my protein goal, workout, and compliance score all in one place meant I actually followed through. I've started and abandoned six fitness programs before this. I finished PRESERVE."

James W.
46 · Arden Hills, MN · Ozempic, 7 months
★★★★★

"The meal plan upgrade was worth every penny. With my appetite suppressed and trying to hit 150g protein daily, I had no idea what to eat. Having meals planned around my actual numbers made nutrition automatic. I stopped dreading it."

Sandra L.
51 · Roseville, MN · Tirzepatide, 5 months
Before You Decide

Frequently Asked
Questions


Do I need gym equipment or prior experience?
The Foundation Phase is designed to be accessible regardless of your current fitness level. You'll need access to basic resistance equipment — a gym membership or a set of dumbbells and a bench. Most movements have modifications. You do not need prior experience; the program teaches movements from the ground up with video guidance for every exercise.
Is this safe to do while on GLP-1 medication?
Yes — and it's specifically designed with GLP-1 physiology in mind. The program accounts for reduced appetite, lower caloric intake, and the recovery limitations of a caloric deficit. That said, as with any new fitness program, inform your prescribing physician. Most doctors actively encourage resistance training for GLP-1 patients.
How many days per week do I need to train?
Three sessions per week — the evidence-supported minimum effective dose for muscle preservation during caloric restriction. Sessions are 45–60 minutes. This is intentionally designed to be sustainable on reduced calories, where recovery capacity is lower than normal.
What if I miss a week or fall behind?
Life happens. The program is designed to be flexible — if you miss workouts, you pick up where you left off. You have lifetime access, so there's no pressure to complete it in exactly 12 weeks. Coaching cues in each phase address how to handle missed sessions without derailing progress.
I'm over 50. Is this appropriate for my age?
Absolutely — and it's arguably more important for people over 50. Age-related muscle loss accelerates significantly after 50, and GLP-1 medications compound this risk. The Foundation Phase is specifically designed to be accessible for older adults, with exercise selection prioritizing joint-friendly loading patterns. Several program testimonials are from women and men in their 50s.
What's the refund policy?
We offer a 30-day satisfaction guarantee. If you complete the Foundation Phase (weeks 1–4), follow the training and nutrition protocols as prescribed, and don't feel you've received value from the program, contact us for a full refund. We stand behind it because we've seen what it does when followed.
The Decision Is Simple

Stop Losing
What You Can Keep

You're already doing the hardest part — you're on the medication, you're showing up, you're committed to change. PRESERVE makes sure that commitment pays off in a body that's stronger, leaner, and built to last.

$97

One-time · Lifetime access · Full 12-week system · App included

Enroll in PRESERVE →

30-day satisfaction guarantee · Secure checkout · Instant access

PRESERVE — 12-Week GLP-1 Program $97 one-time · Lifetime access · App included
Enroll Now →