Keep your muscle on GLP-1: a 3-day strength calendar
Losing weight fast can mean losing muscle too. Twice-weekly strength training is what major guidelines recommend for adults. This calendar puts three short sessions a week on your phone, with the moves written into each event.
Free · no account · updates itself · remove any time · download .ics
What shows up next
Warm up with 3 minutes of easy marching or walking.
Warm up with 3 minutes of easy marching or walking.
Sunday check: plan a protein source for each meal this week (eggs, Greek yogurt, fish, chicken, tofu, beans, cottage cheese).
When weight comes off quickly, some of it is often lean mass. Resistance training and enough protein are the two levers most clinicians point to for protecting it. The U.S. Physical Activity Guidelines recommend muscle-strengthening activity on at least two days a week for all adults.
Session A (Monday and Friday) and Session B (Wednesday) use chairs, walls, steps and grocery bags. No equipment or gym needed. Sunday evening brings a protein planning check. This is general fitness information, not medical advice. Check with your prescriber before starting a new exercise plan, especially if you have joint, heart or balance concerns.
Sturdy: Strength on GLP-1: Strength training planner and protein log for adults using GLP-1 or other prescribed weight-management medication.
Get it free on the App StoreHow to add it on iPhone
- Open this page in Safari on your iPhone.
- Tap Add to iPhone Calendar, then tap Subscribe.
- Tap Add. Events appear in the Calendar app within a minute.
On a Mac, the same button opens Calendar. In Google Calendar, use the Google button, or paste https://honestlittleapps.github.io/calendars/strength-training-calendar-glp1/strength-glp1.ics into Other calendars › From URL.
Questions
I've never lifted weights. Is this too much?
It's built for beginners: bodyweight and household loads, 3 sets, stopping before failure. Start with 1–2 sets if you need to.
Why does protein matter?
Muscle is built from protein, and appetite-suppressing medication can make it easy to eat too little. Ask your clinician or a dietitian for a target that fits you.
What does Sturdy add?
Sturdy is a strength planner and protein log made for adults on GLP-1 or other weight-management medication. It tracks the sessions and protein that this calendar only reminds you about.
Is this calendar free?
Yes. It costs nothing, needs no account and shows no ads. You can unsubscribe at any time.
How do I remove it from my iPhone?
Open the Calendar app, tap Calendars at the bottom, tap the ⓘ next to this calendar and choose Delete Calendar. Or go to Settings › Apps › Calendar › Calendar Accounts › Subscribed Calendars.
Other ways to get it
A daily page you can add to your Home Screen · an RSS feed · a free widget for your website · the press kit