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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Dumbbell Routine For Weight Loss
Strength training with dumbbells is one of the most effective ways to support weight loss and improve overall health. Unlike cardio alone, dumbbell routines build muscle, which increases your resting metabolic rate and helps your body burn more calories throughout the day. Combined with a balanced diet and consistent exercise, a well-designed dumbbell routine can help you achieve sustainable weight loss and maintain your progress long-term. This guide covers evidence-based dumbbell exercises suited to UK fitness levels and health contexts.
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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.
Why Dumbbells Work For Weight Loss
Dumbbells are one of the most practical and effective tools for weight loss because they build lean muscle mass. Muscle tissue burns more calories at rest than fat tissue—approximately 6 calories per kilogramme of muscle daily, compared to 2 calories per kg of fat. This metabolic advantage means that as you build strength through dumbbell training, your body naturally burns more energy even when you're not exercising.
Additional benefits include:
- Increased calorie burn during and after exercise (afterburn effect)
- Improved insulin sensitivity and blood sugar control
- Greater adherence to exercise routines compared to cardio alone
- Reduced risk of injury through proper form and progression
- Preservation of muscle mass during calorie deficit periods
The NHS recommends that UK adults do strength training at least twice per week alongside aerobic activity for optimal health outcomes.
Clinically BackedWeight Loss
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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.
Sample Beginner Dumbbell Routine For Weight Loss
Perform this routine 3 times per week, with at least one rest day between sessions:
- Dumbbell squats: 3 sets of 12 reps
- Dumbbell chest press: 3 sets of 10 reps
- Dumbbell rows: 3 sets of 10 reps
- Dumbbell lunges: 3 sets of 10 reps per leg
- Dumbbell shoulder press: 3 sets of 8 reps
Start with a weight you can control safely—typically 3–8 kg for beginners. Rest 60–90 seconds between sets. As you progress, increase weight by 1–2 kg or add an extra set rather than rushing through reps. Track your progress using our free progress tracker to monitor strength gains and weight loss alongside your dumbbell routine.
- 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 do dumbbell exercises for weight loss?
The NHS recommends strength training at least twice per week for health benefits. For weight loss, 3–4 sessions per week is more effective, allowing adequate rest days for recovery. Start with 2–3 sessions and progress gradually to avoid injury or burnout. Consistency matters more than intensity.
What weight dumbbell should a beginner start with?
Beginners typically start with 3–5 kg dumbbells for upper body exercises and 5–8 kg for lower body movements. Choose a weight where you can complete 10–12 reps with good form but feel fatigued by the final 2–3 reps. Start light and progress gradually—proper form prevents injury and ensures better long-term results.
Can dumbbell training alone help me lose weight?
Dumbbell training supports weight loss by building muscle and increasing metabolism, but weight loss fundamentally requires a calorie deficit. This means combining exercise with a balanced, reduced-calorie diet. The NHS recommends a deficit of approximately 500 kcal per day for steady weight loss of around 0.5 kg per week.
Should I combine dumbbells with cardio for weight loss?
Yes. Combining dumbbell strength training with moderate cardio (walking, cycling, swimming) is highly effective. Strength training preserves muscle during weight loss, while cardio supports cardiovascular health. The NHS recommends at least 150 minutes of moderate aerobic activity per week, plus strength training twice weekly.
How long before I see weight loss results from dumbbells?
Most people notice improved strength and energy within 2–3 weeks. Visible weight loss typically appears after 4–6 weeks, depending on diet adherence and starting fitness level. Calculate your BMI now using our free BMI calculator to establish a baseline, then reassess monthly to track meaningful progress beyond the scales.
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.