How To Fix Ozempic Butt In Menopause

After helping over 5,000 women over 40 reach their weight goals with compounded GLP-1s, we have found one question that comes up again and again:

“How do I fix my Ozempic butt?”

The good news is that you can. You do not need to stop your medication and you do not need to choose between weight loss and having curves. With the right approach, that new flat or saggy butt can turn into the firm, rounded shape you want.

Women in the Josie community are seeing great results by following a simple system designed specifically for midlife bodies on GLP-1s. Here is exactly how it works.

The “Ozempic Butt” Fix That Works for Women Over 40 on GLP-1s

The fastest way to bring your curves back while losing weight on a GLP-1 is strength training that follows progressive overload. When your muscles gradually take on heavier weight or resistance, the glutes lift, round, and reshape.

Women in the Josie community follow this exact plan through the Simply Strong App because it is built for midlife bodies and aesthetic goals. The workouts balance muscle building with recovery so you see visible changes without burnout.

Most women choose three days per week:

• Upper body
• Lower body (glute emphasis)
• Full body

Women who prefer four days per week typically do:

• Upper body push
• Lower body 1 (glutes + hamstrings)
• Upper body pull
• Lower body 2 (glutes + quads)

To reinforce muscle shape and firmness during weight loss, most women also include:

• Protein that matches their goal weight in grams per day
  (example: 130 lb goal = 130 g protein)
• Walking for circulation and recovery
• Quality sleep so muscles can repair and grow
• HRT vaginal cream, if prescribed, because declining estrogen can reduce skin elasticity and connective tissue support, which influences how firm the butt looks during weight loss

Together, this combination rebuilds shape even while the scale continues to go down.

If you are wondering why this change happens so quickly in menopause, the next section explains the exact mechanism.

Why Ozempic Butt Happens More in Menopause (and What It Actually Is)

GLP-1 medications work by lowering appetite and helping the body use stored fat for energy. When weight comes off quickly, the body does not just lose fat. It can also lose muscle if strength training and protein are not dialed in.

For midlife women, this happens even faster because estrogen is declining. Estrogen plays a major role in where the body stores fat, how well the body maintains muscle, and how firm skin and connective tissue feel. When levels drop, the hips and butt are usually the first areas to flatten during weight loss.

This is why many women call it “Ozempic butt” — losing volume, firmness, or shape in the glutes during rapid GLP-1 weight loss, especially in perimenopause and menopause.

There is nothing “wrong” with your medication or your body. Your body is simply responding to:

• Lower appetite
• Fast fat loss
• Hormonal changes that make the butt and hips lose fat and muscle more easily
• Less elasticity in skin and connective tissue due to estrogen decline

Once you understand this mechanism, the solution becomes easier. It’s not about stopping the medication or lowering your dose. It is about building back muscle and firmness in the right places.

Do You Have to Stop Medication to Fix It?

You do not have to stop your GLP-1 medication to fix the “Ozempic butt.” You can rebuild your curves while continuing to lose weight. The solution is not changing the medication. It is changing what the body holds onto during weight loss.

If you stop the medication, you do not automatically get your butt back. The body will not rebuild shape on its own. Shape comes from muscle. When you train the glutes with progressive overload, eat enough protein, and allow recovery, the butt reshapes even while the scale keeps moving down.

Many women in our community choose to stay on their current dose while they build their curves back. Others decide to slow down their fat loss if they are losing weight faster than they prefer. Either approach is okay and both work. The key is not the dose. The key is protecting and rebuilding muscle.

If you are wondering whether adjusting your dose or microdosing can help slow fat loss and make shaping easier, the next section explains when that approach makes sense.

Should You Microdose If You Are Losing Curves Too Fast?

Some women choose to microdose when they feel like the weight is coming off faster than their body can maintain strength and shape. Microdosing does not replace strength training. It simply creates a slower, more comfortable pace of fat loss so it is easier to support muscle.

Microdosing may be a good fit if:

• Your appetite is so low that hitting your protein goal feels difficult
• You are losing weight faster than you expected and your curves are disappearing quickly
• You feel weak or tired during workouts
• You prefer a more gradual transformation instead of rapid loss

Microdosing does not prevent progress. It gives your body more room to build muscle while you continue losing weight. Many women in midlife find that a gentler pace fits their energy, hormones, and lifestyle better.

If you are happy with your current dose, you do not need to microdose. If you want a slower pace, microdosing can be a helpful option. Both paths work. What matters most is choosing the pace that feels sustainable to you.

Learn more about microdosing GLP-1s in menopause, and take a look at our microdosing tirzepatide chart to see a realistic dosing schedule.

If you are curious how long it takes to see visible changes in your butt and curves, the next section explains the realistic timeline.

How Long It Takes to See Your Butt Come Back

Most women start to notice the first visible change in 4 to 6 weeks. Jeans fit differently. Leggings look smoother. The top of the glutes feels a little fuller and more lifted.

A more noticeable transformation usually happens around 8 to 12 weeks. This is when most women feel more confident in photos and in front of the mirror.

A complete reshaping of the butt and hips often happens between 12 and 20 weeks, especially for women who:

• Strength train consistently
• Hit their protein goals most days
• Allow their body to rest and recover
• Follow a structured plan that progresses over time
• Get enough sleep every night (aiming for at least 8 hours)

Strength training does not demand perfection. It rewards consistency. Even if life gets busy, staying with the plan most of the time continues to move you forward.

Now that you know the timeline, the next part makes things simple. We will outline a glute focused training plan you can follow without guesswork.

A Sample 3 Day Workout Plan Women Can Follow

This plan fits into a busy schedule and trains every major muscle group while giving the glutes extra attention in each session. You can do it at home or in the gym.

Day 1: Lower Body With Glute Focus

• Hip thrusts or glute bridges
• Squats or leg press
• Romanian deadlifts
• Step ups
• Glute abductions

Day 2: Upper Body With a Glute Finisher

• Chest press or push ups
• Rows
• Shoulder press
• Bicep curls
• Tricep extensions
• Glute finisher: Donkey kicks or banded kickbacks

Day 3: Full Body With a Glute Finisher

• Deadlifts
• Reverse lunges
• Lat pulldown or assisted pull up
• Dumbbell bench press
• Core of choice
• Glute finisher: Hip thrust pulses or frog pumps

How to progress each week

Choose one of the following each week:

• Add a little weight
• Add 1 to 3 reps
• Add a slow 2 second pause at the hardest part of the movement

How to know you are doing it right

• You feel the muscles working more than the joints
• You feel the glutes during each workout even on upper body day and full body day
• You feel slightly stronger week to week
• You do not need long workouts to see change

Thirty minute workouts are enough when the plan is intentional and progressive.

The Bottom Line

Ozempic butt is not a failure and it is not permanent. It is simply a sign that your body is losing fat and muscle at the same time. With the right approach, your curves come back. Strength training, protein, movement, sleep, and smart recovery work together to rebuild shape during weight loss.

You do not have to stop your medication or choose between progress and confidence. When your muscles get stronger week to week, your body becomes firmer, lifted, and more defined. Women in the Josie community do this while the scale continues to move in the direction they want.

The most important thing is not perfection. It is consistency. If you follow a structured plan that trains every major muscle group and uses progressive overload, you will feel it and see it. Your jeans fit better. Leggings look smoother. Your curves return.

You can fix this and you deserve to feel good in your body while reaching your goals.