These days you can buy skinny, but muscle has to be built.”

 

I heard this the other day, and it stopped me in my tracks because it is so true. We live in a world now where pharmaceuticals can make you “skinny.” But here’s the problem, skinny should not be the goal. Strong should be the goal. Because if you’re not using things like GLP-1s the right way, yes, you will lose weight…but you won’t just lose fat. You’ll lose muscle too. And as a woman, that is the last thing you want. Seeing a lower number on the scale should never be the end goal. Getting stronger should be. I will say it until I’m blue in the face, there is a huge difference between being skinny and being healthy.

I know dozens of people on GLP-1s (and let’s be honest, some won’t even admit it), and only one or two are actually doing it right. That should concern you. Doing it “right” means you are still eating enough calories so you don’t wreck your metabolism long term. It means prioritizing protein so you can maintain and ideally build muscle. And it absolutely means lifting weights. Not once in a while. Consistently. Four to six times a week. Because without that, you’re not just losing weight…you’re setting yourself up for problems later.

And this is where I want you to really lean in because muscle is not about how you look, it’s about how you live. Especially as you age. And I’m not just talking to women in their 40s. I’m talking about your 50s, 60s, 70s, and beyond. As women, we naturally lose muscle over time, and if we’re not actively working to maintain it, we lose it faster than we think. And maybe right now that doesn’t feel like a big deal…but it is.

Muscle is what keeps you independent. It’s what allows you to get up off the floor if you fall. It’s what helps prevent falls in the first place. And falls are no joke, especially as we age. A hip fracture in your 60s or 70s can completely change the trajectory of your life. Muscle is what allows you to squat down to use the bathroom without assistance, tie your shoes without thinking about it, walk through a grocery store without getting exhausted, and carry your bags into the house without needing help. These are the things that matter. Not a number on a scale.

And let’s talk about bone density, because that matters too. As women, we are already at a higher risk for bone loss as we age. Strength training doesn’t just build muscle; it helps maintain and even improve bone density. Strong muscles support strong bones. And that combination is what keeps you moving, living, and doing the things you want to do for as long as possible.

I’ve been very fortunate. I started lifting weights when I was 14 years old, going to the gym with my brother and pushing through his grueling workouts. And I’ve never stopped. For over 30 years, lifting has been a constant in my life. And I will continue to lift weights for the rest of my life because it’s not about aesthetics for me. It’s about living. It’s about being capable, strong, and independent for as long as I’m here.

If you are using anything to lose weight, whether it’s medication, peptides, or anything else, you need to know what you’re losing. I would strongly encourage you to get a DEXA scan. It’s one of the best ways to truly understand your body composition. And if you’re in a fat loss phase, repeat it every six months. Because the goal isn’t just to lose weight…the goal is to protect your muscle.

At the end of the day, this is your reminder, don’t chase skinny. Chase strong. Because strong is what will carry you through every season of your life, not just bathing suit season.