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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Exercise Schedule For Weight Loss In Gym — UK Guide
A structured exercise schedule is one of the most effective ways to support sustainable weight loss. In the UK, many adults combine regular gym workouts with lifestyle changes to achieve meaningful results. For those struggling with excess weight, prescription weight management options are also available alongside exercise. This guide covers how to build an effective gym routine and explains UK-licensed medication options that may support your weight loss journey when combined with physical activity and dietary 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.
Building An Effective Gym Exercise Schedule For Weight Loss
A well-designed gym routine should combine cardiovascular exercise and resistance training to maximise calorie burn and preserve muscle mass during weight loss. Aim for at least 150 minutes of moderate-intensity cardio per week (such as running, cycling, or rowing) or 75 minutes of vigorous-intensity activity. Include 2–3 sessions of strength training per week targeting major muscle groups — muscle tissue burns more calories at rest than fat, making resistance work essential.
- Monday/Wednesday/Friday: 45 minutes strength training (upper body, lower body, full body on rotation)
- Tuesday/Thursday: 30–40 minutes cardio (steady-state or interval training)
- Saturday: 30 minutes mixed activity (light cardio + flexibility work)
- Sunday: Rest or gentle walking
Progressive overload is key — gradually increase weights, reps, or intensity every 2–3 weeks. Combined with a calorie deficit of 500 kcal per day, this schedule typically supports a loss of approximately 0.5 kg per week, which aligns with NHS recommendations for sustainable weight 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.
UK Prescription Weight Loss Options To Support Exercise
For eligible UK adults, prescription weight management medications may help support weight loss alongside your gym routine. Three options are licensed in the UK: Mounjaro (tirzepatide), Wegovy (semaglutide), and Saxenda (liraglutide). These work by reducing appetite and helping you feel fuller after smaller meals, making it easier to maintain a calorie deficit while exercising.
You may be eligible if you have a BMI of 30 or above, or a BMI of 27–29.9 with weight-related health conditions such as type 2 diabetes, high blood pressure, or sleep apnoea. Our GLP-1 weight loss calculator can help estimate potential results when combined with exercise and diet changes. Access is available through NHS specialist weight management services (regional availability varies) or private prescribing following a clinical assessment — your GP can discuss which option is right for you.
Whether you choose prescription support or rely on exercise and diet alone, consistency is essential for sustainable weight loss. Track your progress regularly using our free progress tracker to monitor both weight changes and fitness improvements — muscle gain may offset scale weight in early weeks.
NHS guidance emphasises that weight loss works best when combining increased physical activity, reduced calorie intake, and behavioural changes. Aim for realistic goals: losing 5–10% of your body weight significantly improves health markers including blood pressure, blood sugar control, and cardiovascular risk. Use our free BMI calculator to establish your baseline, then work with your GP or a fitness professional to build a schedule that suits your fitness level and lifestyle.
- 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's the best exercise schedule for weight loss in a gym?
Combine 150 minutes of moderate cardio per week (running, cycling) with 2–3 strength training sessions. Alternate cardio and weights across the week, allowing 1 rest day. Progressive overload — gradually increasing intensity — maximises results. Pair exercise with a 500 kcal daily deficit for sustainable 0.5 kg/week weight loss.
Can I combine prescription weight loss medication with gym exercise?
Yes. Medications like Mounjaro and Wegovy are designed to work alongside exercise and dietary changes, not replace them. They may reduce appetite, making it easier to maintain a calorie deficit during your gym routine. Always follow your prescriber's guidance and inform them about your exercise plan.
How long should a gym session be for weight loss?
Aim for 45–60 minutes total per session: 20–30 minutes strength training plus 20–30 minutes cardio, 3–5 times per week. Quality matters more than duration — focused, progressive workouts outperform longer, low-intensity sessions. Include rest days to allow muscle recovery.
Am I eligible for UK prescription weight loss medication?
You may be eligible if your BMI is 30 or above, or 27–29.9 with weight-related health conditions (type 2 diabetes, high blood pressure, sleep apnoea). Use our free BMI calculator to check your starting point, then speak to your GP about whether prescription options are appropriate for you.
How quickly will I lose weight combining gym exercise with medication?
Results vary individually. Clinical trials show GLP-1 medications support average weight loss of 15–21% body weight over several months, combined with exercise and diet. Physical weight loss may be slower initially if you're building muscle. Track progress with measurements and fitness improvements alongside 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.