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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Gym Programme For Weight Loss
A structured gym programme is one of the most effective tools for sustainable weight management in the UK. Exercise builds muscle, increases calorie burn, and improves overall health — but it works best when combined with dietary changes and, if appropriate, prescription weight loss medication. Whether you're starting your fitness journey or looking to intensify your routine, understanding how to create an effective gym programme tailored to your goals is essential. This guide explains evidence-based approaches to gym-based weight loss that work alongside other weight management strategies.
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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.
Creating an Effective Gym Programme for Weight Loss
A successful gym programme for weight loss combines cardiovascular exercise, resistance training, and progressive overload. The NHS recommends at least 150 minutes of moderate aerobic activity per week, plus two sessions of muscle-strengthening exercises. Here's a practical structure:
- Cardiovascular exercise (150 mins/week): Brisk walking, running, cycling, or swimming. Aim for sessions where you can talk but not sing.
- Resistance training (2× per week): Weight lifting, bodyweight exercises, or resistance bands to preserve muscle mass during weight loss.
- Rest and recovery: Rest days are essential — aim for at least one full rest day per week to prevent injury and allow adaptation.
- Progressive overload: Gradually increase weights, reps, or duration to continue challenging your muscles as you get stronger.
Combine your gym routine with a reduced-calorie diet (approximately 500 kcal deficit daily for sustainable ~0.5 kg weekly loss) for best results. A calorie deficit of around 500 kcal per day typically results in a loss of approximately 0.5 kg per week. If you're carrying excess weight or have weight-related health conditions, your GP can assess whether prescription weight loss medication might support your efforts alongside exercise and diet 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.
Measuring Progress and Staying Motivated
Track your progress beyond the scales using MyWeightCheck's free progress tracker, which logs weight changes over time and shows trends. Visible progress in strength (lifting heavier weights), endurance (running longer distances), and how clothes fit can be more motivating than daily weight fluctuations.
Use our BMI calculator to check your current category and set realistic health targets. If you're considering prescription weight loss medication like GLP-1 injections to support your gym efforts, our GLP-1 weight loss calculator can help you understand potential outcomes when combined with exercise and diet. Many people find that combining a structured gym programme with professional support — whether from a personal trainer, nutritionist, or GP — significantly improves adherence and results.
- 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 weekly, plus two muscle-strengthening sessions. This could mean 3–5 gym sessions per week, depending on duration and intensity. Consistency matters more than frequency — a sustainable routine you'll maintain is better than an unsustainable intense schedule.
Should I do cardio or weights for weight loss?
Both are important. Cardio burns calories during exercise; resistance training builds muscle, which increases resting metabolic rate (calories burned at rest). A combination of both, alongside a calorie deficit from diet, is most effective for sustainable weight loss.
Can a gym programme alone lead to weight loss?
Exercise alone can contribute to weight loss but is most effective alongside dietary changes. A calorie deficit — typically from eating 500 kcal less per day — is the primary driver of weight loss. Gym work enhances this by burning additional calories and preserving muscle during the process.
What if I'm very overweight — is it safe to start a gym programme?
Always consult your GP before starting a new exercise routine, especially if you're significantly overweight, have joint issues, or any health conditions. Your GP can recommend a safe, personalised approach and may refer you to NHS weight management services, which can include supervised exercise programmes.
Can prescription weight loss medication replace gym exercise?
No. Medications like Mounjaro or Wegovy are designed to support weight loss alongside lifestyle changes, not replace them. Exercise provides cardiovascular, mental health, and metabolic benefits that medication alone cannot achieve. A GP can assess whether medication is appropriate for you as part of a comprehensive approach.
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.