Week 02 minutes
Health check and home tests
Answer a short form and do two simple tests. You see your likely track straight away.
For people on GLP-1 weight-loss medicines in India
Losing weight?Keep the muscle.
The physiotherapist your weight-loss plan is missing. A 12-week strength programme for people on GLP-1 weight-loss medicines, working alongside your own doctor or programme. About 25 minutes, three times a week, at home or in the gym.
Every plan reviewed by a physiotherapist
Eases off when your dose goes up
Works alongside your own doctor
30-second chair stand
Demo
Arms crossed · feet flat
- Physiotherapist-led
- Works with your own doctor
- Gentle, Home or Gym
- 25 minutes, 3 times a week
- Eases off when your dose rises
- Strength retested every 6 weeks
- Plans on WhatsApp
Why it matters
The medicine takes the weight. Strength work decides what kind.
1 kg or more in every 4 lost can be lean mass
In trials with body scans, a quarter or more of the weight lost was lean mass, which includes muscle. When appetite drops and meals get smaller, the body uses muscle as well as fat unless it gets a reason to keep it.
South Asians start with less muscle
Lower muscle mass to begin with means losing some has a bigger effect on strength, balance and blood sugar.
Indian experts recommend it
India's 2026 GLP-1 nutrition consensus advises resistance exercise with enough protein, and the chair-stand test for people at higher risk.
1kg fat
1kg fat
1kg fat
1kg lean mass
0weeks, in three levels
0×strength sessions a week
0minper session, warm-up included
0exercises across three tracks
Free tools
How much muscle is at stake?
Three quick checks for people on GLP-1 medicines. Nothing you type leaves this page.
In trials with body scans, between about a quarter and two-fifths of the weight lost on these medicines was lean mass, which includes muscle. Strength training and enough protein help you keep it.
Could be lean mass, including muscle
2–3.2 kg
FatMuscle and other lean mass
Keeping that muscle keeps you stronger, steadier on your feet and better at handling blood sugar.
Sit on a firm chair against a wall with your arms crossed. Count every full stand in 30 seconds. Have someone stand beside you.
Your score
11 stands
Many guidelines for older adults and people losing weight suggest about 1.0–1.2 g of protein per kg of body weight a day. If you have kidney disease, follow your doctor's advice instead.
1 katori dal 8 g100 g paneer 18 g1 cup curd 7 g1 egg 6 g100 g chicken 25 g30 g soya chunks 15 g1 glass milk 8 g30 g roasted chana 6 g
Daily protein guide
80–96 g a day
About 27–32 g at each of 3 meals.
When your appetite is low, eat the protein part of your plate first.
Want a plan built on your numbers?
How it works
Planned around you and your medicine
The plan follows clear rules, and a physiotherapist checks your progress every two weeks.
Health check
A short form about your health, medicine and joints. Some conditions need a note from your doctor first.
Two home tests
The 30-second chair stand and a timed walk. A family member can help you time them.
Your track and level
Gentle, Home or Gym, starting at a level that matches your scores.
Weekly plan on WhatsApp
Three short video sessions and a daily step target, with easier and harder versions of every exercise.
Physiotherapist review
A one-minute check-in each Sunday. Every two weeks your physiotherapist adjusts the plan.
Retest and report
Repeat the tests at weeks 6 and 12, and get a one-page report to show your doctor.
Your 12 weeks
What happens, week by week
Swipe or use the arrows.
Three tracks
Start where your body is today
Gentle
Seated and supported exercises for people who are older, have joint pain, have had a fall, or are starting from very little activity.
- Sit-to-stand from a raised seat
- Wall push-ups and seated rows
- Balance work holding a chair
You need: a sturdy chair and a kitchen counter
Home
Body-weight and band exercises for most people, building up to loaded squats, lunges and carries with things you already have.
- Squats, bridges and lunges
- Band rows, presses and pulldowns
- Carries with shopping bags
You need: a resistance band set (about ₹500) and a backpack
Gym
Machines and free weights for people who already train or have gym access, with steady, safe increases in load.
- Leg press, squats and deadlifts
- Presses, rows and pulldowns
- Carries and core work
You need: access to a regular gym
Built around the medicine
When your dose goes up, your plan eases off
Nausea, tiredness and low appetite are common after a dose increase. Your check-in picks this up and the plan adjusts by itself.
Light week
Dose increased, or moderate nausea, dizziness or tiredness: one set fewer and a little easier, while walking continues.
Step up
Sessions done and feeling manageable for two weeks: more reps, a stronger band or a harder version.
Pause
Chest pain, fainting, a fall or pain that doesn't settle: stop and get medical help. The plan pauses until your doctor says it's safe, and your physiotherapist follows up within 24 hours.
A typical week · Home track
| Day | Plan | Time |
|---|---|---|
| Mon | Strength A | 25 min |
| Tue | Walk | step target |
| Wed | Strength B | 25 min |
| Thu | Walk | step target |
| Fri | Strength A | 25 min |
| Sat | Walk | step target |
| Sun | Rest + check-in | 1 min |
Step targets start from your current average and rise by 500 steps a day each week. A simple protein guide for Indian meals is included.
How we compare
Most GLP-1 programmes are built around the medicine. We're built around your muscle.
India's online GLP-1 programmes bundle a doctor, a diet plan and general workouts, usually led by a fitness coach. KeepMyMuscle does one job well: physiotherapist-led strength work, measured by what your body can do. It works alongside your own doctor or programme.
| Feature | KeepMyMuscle | Typical online GLP-1 programme | Personal trainer | On your own |
|---|---|---|---|---|
| Works with the doctor you already have | Yes | Usually their own doctors | Yes | Yes |
| Exercise plan written and reviewed by a licensed physiotherapist | Yes | A few include one; most use fitness coaches | No | No |
| Screening for heart, eyes, joints and falls before exercise | Yes | Screening is mainly for the medicine | Varies | No |
| Progress measured by strength and walking tests | Yes, every 6 weeks | Mostly weight and smart-scale readings | Varies | No |
| Gentle, supported track for joint pain, older age or past falls | Yes | Rarely | Rarely | No |
| Plan eases off automatically when your dose goes up | Yes | Varies | No | No |
| Price | ₹1,999–7,999 for all 12 weeks | From about ₹1,300 a month; ₹15,000+ a month with medicine included | Varies by city | Free |
Based on the published websites of major Indian online GLP-1 programmes, October 2026. Features and prices change, so check each provider. Already in one of these programmes? KeepMyMuscle works alongside it.
Plans for 12 weeks
Take the health check, then pay
If the check shows you can start, you can pay securely through Razorpay by UPI, card or net banking. If our physiotherapist then finds the programme isn't safe for you, you get a full refund.
Self-guided
₹1,999 / 12 weeks
- Health check and track assignment
- All exercise videos and weekly plans
- Automatic light weeks and step targets
Guided
₹3,999 / 12 weeks
- Everything in Self-guided
- Physiotherapist review every 2 weeks
- Retests at weeks 6 and 12, with a report for your doctor
- WhatsApp questions answered within 24 hours
Premium
₹7,999 / 12 weeks
- Everything in Guided
- Three 20-minute video calls (start, week 6, week 12)
- Limited to 10 people a month
FOUNDING BATCH
The Guided plan is ₹1,999 for the first 50 members, with a full refund if you cancel within 7 days of starting.
Free 2-minute health check
Check if KeepMyMuscle suits you
Your answers stay on this page until you choose to send them. You'll see your likely track straight away, and a physiotherapist confirms it.
Who runs it
Led by a physiotherapist and physiologist
KeepMyMuscle is led by Dr. Usha Dhanaradja, PT, a physiotherapist who has run a physiotherapy clinic in Puducherry since 2007. She holds an MSc in Medical Physiology and researches how wearable motion sensors can measure movement.
BPTMSc Medical PhysiologyClinic since 2007Puducherry
For doctors and clinics
Refer patients who are starting GLP-1 therapy
We screen every patient, follow the precautions you set, pause the plan if red flags appear, and send you a strength report at weeks 6 and 12. We never advise on medicines or doses, so we never compete with your practice.
To discuss referrals or a clinic programme, message us on WhatsApp.
Questions
Before you start
Will this help me lose more weight?
That isn't the aim, and we don't promise any amount of weight loss. The programme is designed to help you keep strength and muscle while your medicine and your doctor manage your weight.
Do you prescribe or advise on medicines?
No. All decisions about your medicine and dose stay with the doctor who prescribed it. We ask which medicine you take only so the exercise plan can adjust around side effects.
Is it safe if I have diabetes?
For most people, yes, with precautions. If you take insulin or a sulfonylurea, the plan includes blood-sugar checks and snack advice. If you've had low-sugar episodes recently, we ask for your doctor's clearance first.
I'm 70 and haven't exercised for years. Can I join?
Yes. The Gentle track starts with seated and supported exercises. Depending on your answers, we may ask for a note from your doctor before you begin.
Do I need equipment?
Gentle needs a sturdy chair. Home needs a resistance band set, which costs about ₹500 online. Gym needs gym access.
What language is it in?
English for now. Tamil and Hindi versions are being prepared.
What if I'm not on a GLP-1 medicine?
The programme is designed around these medicines. If you aren't taking one, a general strength programme at a local clinic may suit you better.
How much muscle can you lose on GLP-1 weight-loss medicines?
In clinical trials with body scans, between about a quarter and two-fifths of the weight lost was lean mass. Lean mass includes muscle as well as water and organ tissue. The amount varies from person to person, and resistance exercise with enough protein helps reduce it.
I'm already in a GLP-1 weight-loss programme. Can I still join?
Yes. KeepMyMuscle works alongside any doctor or weight-loss programme. We focus only on strength and function, and we never change your medicine or your diet plan.
Do I need a body-composition scale?
No. We measure what matters day to day: how easily you stand up, walk and grip. If you already own a smart scale, you can send your readings and we'll track them too.
Can I get a refund?
Yes. If our physiotherapist reviews your answers and finds the programme isn't safe for you, you get a full refund. Founding members can also cancel within 7 days of starting for a full refund.
How is my health information handled?
It is used only to plan and supervise your programme, is never sold, and is deleted on request. It stays on this page until you choose to send it.
Two minutes to find out
Keep the strength you have. Build more.
Take the free health check and see which track suits you.
Take the free check Get a free sample week on WhatsAppContact and policies
The details
Contact us
KeepMyMuscle is run by Dr. Usha Dhanaradja, PT, physiotherapist, Puducherry, India.
The quickest way to reach us is WhatsApp. We reply within 24 hours, and within 48 hours on Sundays and public holidays.
Terms of service
Last updated 28 October 2026
- The service. KeepMyMuscle is a 12-week online exercise programme supervised by a physiotherapist and delivered by WhatsApp and video. It is not medical treatment, and we do not diagnose, prescribe or advise on medicines.
- Who can join. Adults aged 18 and over who complete the health check. Some people need a doctor's clearance first, and we may decline anyone for whom the programme isn't safe.
- Your part. Answer the health check truthfully, tell us about changes in your health or medicine, follow the safety rules in every video, and stop and get medical help if you have chest pain, fainting, severe breathlessness or a fall.
- Our part. We review your health check before you start, send your weekly plan, and give the reviews included in your plan. We reply to WhatsApp messages within 24 hours, or 48 hours on Sundays and public holidays.
- Fees. Prices are in Indian rupees, include any applicable taxes, and are paid through Razorpay. Plan prices are shown in the Pricing section.
- Content. Videos, plans and reports are for your personal use only. Please don't share or resell them.
- Risk and liability. All exercise carries some risk. We screen carefully and design the plan around your answers. To the extent the law allows, our liability is limited to the fees you paid.
- Changes and law. We may update these terms and will show the date above. These terms are governed by the laws of India, and the courts of Puducherry have jurisdiction.
Privacy policy
Last updated 28 October 2026
- What we collect. Your name, phone number, health check answers, home test results, weekly check-ins and, if you choose to send them, weight or smart-scale readings. Payments are handled by Razorpay; we never see your card or UPI details.
- Why. To decide whether the programme is safe for you, plan and supervise your exercise, keep you safe, and send a progress report to your doctor if you ask us to.
- Your consent. We use your data only with your consent, under India's Digital Personal Data Protection Act, 2023. You can withdraw consent at any time; we'll then stop your programme and delete your data.
- The tools on this page. The calculators and the health check run in your browser. Nothing is sent until you tap "Send on WhatsApp".
- Where it's kept. In WhatsApp Business (Meta) and secure records kept by your physiotherapist. We don't sell your data or use it for advertising.
- How long. Until 12 months after your programme ends, or sooner if you ask us to delete it, unless the law requires us to keep it longer.
- Your rights. You can ask to see, correct or delete your data, or raise a complaint, by messaging us on WhatsApp. We respond within 7 working days.
- Age. The programme is for adults only. We don't knowingly collect data from anyone under 18.
Cancellation and refund policy
Last updated 28 October 2026
- Not suitable after review. If our physiotherapist reviews your answers after you pay and finds the programme isn't safe for you, you get a full refund.
- Before you start. You can cancel any plan before your start date for a full refund.
- Founding batch. Founding members can cancel within 7 days of their start date for a full refund.
- After you start. Otherwise, fees aren't refundable once the programme has started, except where the law requires.
- Medical pause. If your doctor advises you to stop for a medical reason, we'll pause your programme for up to 8 weeks at no cost.
- How refunds are paid. To your original payment method through Razorpay, usually within 5–7 working days. To ask for a refund, message us on WhatsApp.
Delivery policy
- KeepMyMuscle is a digital service, so nothing is shipped.
- After payment and approval, your welcome message and first week's plan arrive on WhatsApp within 24 hours, or 48 hours on Sundays and public holidays.
- Each new week's plan arrives every Monday morning.