The UK's most complete GLP-1 guide
Every Question Answered. Every Side Effect Explained.
- How GLP-1 medications work
- Mounjaro vs Wegovy compared
- Injection instructions
- Side effects & solutions
- What to eat on treatment
- FAQs answered
Free tracker included with every download this week
Best Gym Workout Routine For Weight Loss
Building an effective gym routine for weight loss requires combining cardiovascular exercise, strength training, and consistency alongside dietary changes. The NHS recommends at least 150 minutes of moderate aerobic activity per week for adults, alongside muscle-strengthening activities on two or more days per week. This guide covers evidence-based workout routines that support sustainable weight loss, whether you're working towards a healthy BMI independently or as part of a broader weight management UK approach that may include lifestyle changes or medical support.
10,000+ calculations today · NHS-aligned thresholds · 100% free
Calculate Your BMI Instantly
Enter your height and weight below. Supports both imperial (stone & lbs) and metric (kg). Results include NHS category, healthy weight range, and ethnicity adjustments.
What Is BMI and Why Does It Matter?
Body Mass Index (BMI) is the most widely used screening tool for assessing whether your weight falls within a healthy range. Used by the NHS, GPs, and weight management services across the UK, BMI provides a quick snapshot of your weight relative to your height. The formula is simple: your weight in kilograms divided by your height in metres squared (kg/m²).
While BMI isn't a perfect measure — it doesn't account for muscle mass, bone density, or fat distribution — it remains the standard first step in identifying potential weight-related health risks including type 2 diabetes, cardiovascular disease, high blood pressure, and certain cancers.
The NHS also recommends adjusted thresholds for people of South Asian, Chinese, or Black African heritage — a BMI of 23 or above is classified as overweight, and 27.5 as obese. Our calculator includes this adjustment as a one-click toggle.
Key Components Of An Effective Weight Loss Workout
An effective gym routine for weight loss should combine three main elements:
- Cardiovascular exercise — burns calories during the session and supports heart health. Examples include treadmill running, cycling, rowing, or swimming at moderate intensity (where you can talk but not sing)
- Strength training — builds muscle mass, which increases resting metabolic rate and helps you burn more calories throughout the day. Aim for resistance exercises targeting major muscle groups 2–3 times per week
- Flexibility and recovery — stretching and rest days prevent injury and support long-term adherence
The NHS emphasises that weight loss requires a calorie deficit, typically around 500 kcal per day for sustainable loss of approximately 0.5 kg per week. Your gym routine should be part of a broader approach including dietary changes. Calculate your personal BMI using our free BMI calculator above to understand your current health position and set realistic goals.
Clinically BackedWeight Loss
No appointments. No waiting rooms. Just care — from a UK-regulated online pharmacy.
How It Works
Three simple steps to understand your weight and take action.
Enter your height and weight in our free calculator. Get your BMI, NHS category, healthy weight range, and ethnicity-adjusted thresholds instantly.
If your BMI suggests you're overweight or obese, explore our GLP-1 calculators to project potential weight loss on Mounjaro or Wegovy.
Use our progress tracker to log your weight weekly, visualise your journey with charts, and stay motivated — all stored privately in your browser.
Free Weight Loss Tools & Guides
Everything you need to understand your weight, explore medication options, and track your progress — completely free.
Structuring Your Weekly Gym Plan
A sustainable weekly routine might look like this: three to four sessions of 30–45 minute cardiovascular exercise spread across the week (Monday, Wednesday, Friday, and optionally Saturday), combined with two dedicated strength training sessions (Tuesday and Thursday) lasting 30–40 minutes each. This allows recovery time between sessions and prevents overtraining, which can lead to burnout or injury.
For those managing weight loss through multiple methods including prescription weight loss medication, consistent gym activity enhances results. Track your progress using our free progress tracker to monitor changes in weight and fitness levels over time. Remember that individual results vary based on diet, sleep, stress, genetics, and overall lifestyle — the gym is one important component of sustainable weight management UK guidance.
- Dual GIP/GLP-1 receptor agonist
- Up to 22.5% body weight loss (SURMOUNT-1)
- Weekly injection, dose escalation over 20+ weeks
- Available via private prescription in the UK
- Doses: 2.5mg → 5mg → 7.5mg → 10mg → 12.5mg → 15mg
- GLP-1 receptor agonist
- Up to 15–17% body weight loss (STEP trials)
- Weekly injection, 5-step dose escalation
- NHS & private prescription available
- Doses: 0.25mg → 0.5mg → 1mg → 1.7mg → 2.4mg
Mounjaro vs Wegovy: Head-to-Head
A side-by-side comparison of the two most popular GLP-1 weight loss medications available in the UK.
| Feature | Mounjaro | Wegovy |
|---|---|---|
| Drug class | Dual GIP/GLP-1 agonist | GLP-1 agonist |
| Active ingredient | Tirzepatide | Semaglutide |
| Avg. weight loss | 15–22.5% | 12–17% |
| Key trial | SURMOUNT-1 (2022) | STEP 1 (2021) |
| Max dose | 15 mg weekly | 2.4 mg weekly |
| Escalation period | 20–32 weeks | 16–20 weeks |
| Administration | Weekly injection (pen) | Weekly injection (pen) |
| NHS availability | Private prescription only | NHS & private |
| Approx. private cost | £150–£250/month | £150–£300/month |
| Common side effects | Nausea, diarrhoea, constipation | Nausea, vomiting, diarrhoea |
Data sourced from SURMOUNT-1 and STEP 1 clinical trials. Costs are approximate and vary by provider. Always consult a prescriber.
Am I Eligible for Weight Loss Medication?
In the UK, eligibility for GLP-1 weight loss medications like Mounjaro and Wegovy is based on your BMI and overall health profile.
- BMI of 30 or above (obese)
- Age 18 or over
- No contraindicated conditions
- Committed to lifestyle changes
- BMI of 27 or above
- Plus type 2 diabetes
- Or high blood pressure
- Or obstructive sleep apnoea
Use our BMI calculator to check whether your BMI falls within the eligible range.
How We Built These Tools
Every calculator and guide on myweightcheck is built with accuracy and transparency in mind. Our BMI calculator uses the standard WHO formula with NHS-aligned category thresholds. Our GLP-1 projections are modelled on published clinical trial data from SURMOUNT and STEP studies.
All data stays on your device. We don't require sign-ups, and we don't store your health information on any server. Your progress tracker saves data locally in your browser using localStorage, so only you can see it.
We're based in the UK and our tools are designed specifically for UK users — supporting stone & lbs by default, referencing NHS guidelines, using NICE-approved medication data, and linking to GPhC-registered pharmacies.
Frequently Asked Questions
Common questions about BMI, weight loss medications, and our free UK tools.
How often should I go to the gym for weight loss?
The NHS recommends at least 150 minutes of moderate aerobic activity per week, spread across multiple days. Most people see good results with 3–4 gym sessions per week, combining 30–45 minute cardio sessions with 2 dedicated strength training days. Rest days are important for recovery and preventing injury.
Is cardio or strength training better for weight loss?
Both are important. Cardio burns calories during exercise, while strength training builds muscle mass that increases your resting metabolic rate. Combining both approaches is most effective for sustainable weight loss. Aim for at least 150 minutes cardio weekly plus strength work on 2+ days.
Can gym exercise alone cause weight loss without diet changes?
Exercise alone typically results in modest weight loss. For sustainable results, the NHS recommends combining gym activity with dietary changes that create a calorie deficit of approximately 500 kcal per day. Diet accounts for roughly 70–clinically studied weight loss success, with exercise supporting overall health and metabolic rate.
What's a good starting workout routine if I'm new to the gym?
Start with 2–3 sessions per week: one or two 20–30 minute moderate cardio sessions and one beginner-friendly strength training session. This allows your body to adapt and builds consistency. Gradually increase duration and intensity over 4–6 weeks as fitness improves. Consider asking gym staff for guidance on proper form.
How does gym exercise work with weight loss medications like GLP-1 injections?
Exercise complements prescription weight loss medication well. GLP-1 medications like Mounjaro and Wegovy are most effective alongside reduced-calorie diet and increased physical activity. Use our GLP-1 weight loss calculator to understand potential results, and discuss your exercise plan with your prescriber to ensure it's appropriate for your individual health.
Ready to take control of your weight loss journey?
Start with a free BMI check, explore your GLP-1 options, or begin tracking your progress today. No sign-up. No cost. Just results.