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 Lifts for Weight Loss
Strength training is one of the most effective ways to support weight loss when combined with a calorie deficit and healthy eating. The best lifts for weight loss are compound exercises that engage multiple muscle groups, burn significant calories, and help preserve lean muscle mass during weight loss. Unlike cardio alone, lifting builds muscle tissue, which increases your resting metabolic rate and supports long-term weight management in the UK. This guide explains which lifts work best and how to use them effectively alongside diet and lifestyle changes.
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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.
The Most Effective Compound Lifts for Weight Loss
Compound lifts recruit multiple muscle groups simultaneously, making them the most efficient choice for weight loss. The primary lifts are:
- Squats: Engage the quads, hamstrings, glutes, and core. Burning approximately 30–40 calories per minute depending on intensity and body weight.
- Deadlifts: Work the entire posterior chain, including back, glutes, and legs. Among the most calorie-intensive exercises available.
- Bench Press: Targets chest, shoulders, and triceps whilst building upper body strength.
- Rows: Strengthen the back and core whilst improving posture.
- Overhead Press: Engages shoulders, core, and stabiliser muscles effectively.
Progressive overload (gradually increasing weight or reps) ensures continued calorie burn and muscle development, supporting sustainable weight loss in the UK and preventing metabolic adaptation.
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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 Lifting with Overall Weight Management
Strength training is most effective for weight loss when combined with a calorie deficit of approximately 500 kcal per day, which typically supports loss of 0.5–1 kg per week according to NHS guidance. Calculate your current BMI and healthy weight range using our free BMI calculator above to understand your starting point. Lifting preserves muscle tissue during weight loss, whereas cardio or diet alone can result in muscle loss alongside fat loss.
Track your progress with our free progress tracker to monitor both weight and strength gains. For adults seeking additional support, prescription weight loss medication like GLP-1 injections may be considered alongside exercise and diet — our GLP-1 weight loss calculator can help you understand potential results when combined with lifestyle changes. Always consult your GP before starting a new exercise programme, especially if you have existing health conditions.
- 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 many times a week should I lift to lose weight?
Most evidence suggests 3–4 resistance training sessions per week, combined with cardiovascular activity, supports optimal weight loss. This allows adequate recovery between sessions. Rest days are important for muscle repair and preventing injury. Start with 2–3 sessions weekly if new to lifting and progress gradually.
Which lifting exercise burns the most calories?
Deadlifts typically burn the most calories per minute due to the large muscle mass engaged and high energy demand. Squats and Olympic lifting variants are also highly calorie-intensive. Calorie burn depends on intensity, body weight, and effort. Heavier weights with lower reps and shorter rest periods maximise calorie expenditure.
Will lifting make me bulky if I'm trying to lose weight?
No. During a calorie deficit, your body cannot simultaneously build significant muscle mass (a process called "body recomposition" requires a calorie surplus). Lifting whilst in a deficit primarily preserves existing muscle and creates definition as fat decreases. Women especially benefit from lifting during weight loss without developing bulk.
Can I lose weight with lifting alone without cardio?
Yes, lifting alone can support weight loss when combined with a calorie deficit. However, NHS guidance recommends combining resistance training with cardiovascular activity for optimal cardiovascular health and sustained weight management. A balanced approach of 3–4 lifting sessions plus 150 minutes of moderate cardio weekly is ideal.
How does lifting fit with prescription weight loss medication?
Lifting complements weight loss medication like GLP-1 injections very well. Exercise increases calorie burn and preserves muscle during weight loss. Always discuss your exercise plans with your GP or prescriber, especially when starting new medication, to ensure the combination is safe and appropriate for your individual health circumstances.
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.