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
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Best Gym Workouts For Weight Loss
Effective weight loss requires a combination of physical activity and calorie control. Gym workouts that combine cardiovascular exercise with strength training are proven to support sustainable weight loss when paired with dietary changes. The NHS recommends at least 150 minutes of moderate-intensity activity per week for adults. This guide covers evidence-based gym workouts that maximise calorie burn, build lean muscle, and support long-term weight management in the UK.
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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.
Most Effective Gym Workouts For Weight Loss
High-Intensity Interval Training (HIIT) is one of the most effective gym workouts for weight loss. It alternates short bursts of intense effort with recovery periods, maximising calorie burn in minimal time. A typical HIIT session on a rowing machine or stationary bike might involve 30 seconds of maximum effort followed by 90 seconds of easy pace, repeated for 15–20 minutes.
Strength training is equally important — it builds lean muscle mass, which increases resting metabolic rate and supports long-term weight management. Focus on compound movements: squats, deadlifts, chest presses, and rows. Aim for 2–3 strength sessions per week, targeting all major muscle groups.
- Combine cardio (150 min/week) with resistance training (2–3 sessions/week)
- Progressive overload — gradually increase weights or intensity to maintain challenge
- Circuit training — combines strength and cardio for time-efficient calorie burn
- Swimming and cross-trainer workouts — low-impact, full-body options
Research shows that combining cardio and strength training produces better results than either alone. The NHS and NICE both support this combined approach for sustainable weight loss alongside dietary changes.
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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.
Combining Exercise With Weight Management Strategies
Gym workouts are most effective when paired with a balanced diet and calorie deficit. The NHS recommends losing 0.5–1 kg per week for sustainable results. Use our free BMI calculator to understand your current weight status, and our weight converter to track progress in UK measurements (stone and pounds).
For those managing weight loss with additional support, prescription weight loss medications like GLP-1 medications may be prescribed alongside exercise. Our GLP-1 weight loss calculator can help you explore potential outcomes when combining medication with lifestyle changes. Track your progress consistently — our free progress tracker makes logging workouts and weight changes simple. Remember: individual results vary, and your GP can advise on the best approach for your personal health goals.
- 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.
What gym workout burns the most calories?
High-intensity interval training (HIIT) and rowing machine workouts burn the most calories in the shortest time. However, consistency matters more than intensity. A sustainable routine you can maintain 3–4 times per week will produce better long-term results than sporadic intense sessions. Strength training also supports weight loss by increasing resting metabolic rate.
How often should I go to the gym for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity activity per week. For gym-based weight loss, aim for 3–5 sessions per week: 2–3 strength training sessions plus 2–3 cardio sessions. Rest days are important for recovery and injury prevention. Combined with a calorie deficit from diet, this frequency typically supports 0.5–1 kg weight loss per week.
Is cardio or strength training better for weight loss?
Both are important, but combined they're most effective. Cardio burns calories during exercise; strength training builds muscle, which increases resting metabolic rate and supports long-term weight management. The best approach includes 150 minutes of moderate cardio weekly plus 2–3 strength sessions targeting all major muscle groups.
Can gym workouts alone lead to weight loss without dieting?
Gym workouts alone rarely produce significant weight loss without dietary changes. Weight loss requires a calorie deficit, which is best achieved through both increased activity and reduced calorie intake. The NHS recommends combining exercise with a balanced diet for sustainable results. Most people find a 500 kcal/day deficit — split between diet and exercise — most sustainable.
What should I do before starting a new gym workout programme?
Consult your GP, especially if you have existing health conditions, take medications, or haven't exercised recently. They can advise on safe intensity levels. Start gradually to avoid injury, warm up properly, and progress slowly. Consider working with a qualified gym instructor for form guidance, particularly with strength training. This approach reduces injury risk and maximises long-term adherence.
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.