GirlPower Fitness
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04/08/2026
No more guessing on your workouts. Here are 4 weeks of progressive workouts built for one goal: get stronger.
No random sets.
No wasted sessions.
No jumping between programs.
Each week, you're going to go up in weight and down in reps. It's up to you to pick weights that challenge but not overload you.
Focus on form. Control your reps.
This workout may seem simple but I promise it's the best way to get stronger and increase your lean muscle mass.
Let's do this!
GLP-1 weight loss can shrink your muscle right alongside your fat.
In fact, studies show up to 30–40% of weight lost on GLP-1 drugs can come from lean mass (AKA muscle).
Less muscle means:
• Slower metabolism
• Lower strength
• Higher injury risk
• Faster regain when you stop
You want fat loss, not muscle loss.
Here’s how you protect your muscle while using GLP-1:
Lift weights 3–4 times per week.
Focus on compound moves. Squats. Rows. Presses. Deadlifts.
Eat enough protein.
Aim for 0.7–1 gram per pound of goal body weight.
Prioritize recovery.
Sleep 7–8 hours.
Take note of what’s happening with your strength.
If lifts drop fast, muscle is leaving.
On Weds, I’ll give you a full routine you can take into the gym to build strength.
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Austin, TX
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