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
Gym Workout Regimen For Weight Loss
A structured gym workout regimen is one of the most effective ways to support weight loss when combined with a healthy diet. Exercise burns calories, builds lean muscle, and improves metabolic health. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults. Whether you're starting your weight management UK journey or looking to optimise your fitness routine, a well-designed gym programme can help you achieve your health goals. Use our free BMI calculator above to understand your starting point, and track your progress with our free progress tracker as you work towards your target weight.
10,000+ calculations today · NHS-aligned thresholds · 100% free
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 Gym Exercise Matters For Weight Loss
Exercise is a cornerstone of sustainable weight loss. When you exercise, you create a calorie deficit — using more energy than you consume — which is essential for losing weight. A gym workout regimen offers several advantages: you can control intensity, track progress, and build consistency in a structured environment.
Types of effective gym workouts for weight loss include:
- Cardiovascular exercise — running, cycling, rowing, elliptical machines. Aim for 150–300 minutes per week of moderate intensity, or 75–150 minutes of vigorous intensity
- Resistance training — weights, resistance bands, bodyweight exercises. Builds lean muscle, which increases resting metabolic rate and helps you burn more calories throughout the day
- High-intensity interval training (HIIT) — short bursts of intense effort followed by recovery. Evidence shows HIIT can boost calorie burn and improve cardiovascular fitness efficiently
- Circuit training — combines cardio and resistance in sequence, keeping heart rate elevated whilst building strength
The NHS weight loss guidance emphasises that combining exercise with a reduced-calorie diet is most effective. A calorie deficit of approximately 500 kcal per day typically results in a loss of around 0.5 kg per week — a safe and sustainable rate.
Clinically BackedWeight Loss
No appointments. No waiting rooms. Just care — from a UK-regulated online pharmacy.
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.
Building Your Gym Routine For Best Results
Start with a frequency you can sustain — three to four gym sessions per week is realistic for most people. Each session should include a mix of cardio (20–30 minutes) and resistance work (20–30 minutes) depending on your fitness level. Progressive overload is key: gradually increase weights, reps, or workout intensity over time to keep challenging your body.
Remember that weight loss requires both exercise and nutrition. You cannot out-exercise a poor diet. Combine your gym routine with balanced nutrition, adequate hydration, and sufficient sleep (7–9 hours per night for adults) for optimal results. Track your weight loss progress using our free tool on this page, and calculate your personal BMI using our calculator to monitor health improvements beyond just the number on the scales. If you're considering prescription weight loss medication alongside exercise, our GLP-1 weight loss calculator can help you understand potential outcomes when combined with lifestyle changes.
- 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 per week should I go to the gym to lose weight?
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week — typically three to four gym sessions of 40–50 minutes. Add two sessions of resistance training per week. Consistency matters more than intensity; choose a frequency you can sustain long-term. Rest days are important for recovery and preventing injury.
Can gym exercise alone cause weight loss without changing diet?
Exercise alone can contribute to weight loss, but results are limited without dietary changes. To lose weight sustainably, you need a calorie deficit — roughly 500 kcal per day for 0.5 kg per week loss. This is easiest to achieve by combining exercise (burning calories) with a reduced-calorie, balanced diet. Both together work best.
What's the fastest gym workout for burning calories?
High-intensity interval training (HIIT) burns calories efficiently in short time periods and increases metabolic rate afterwards. However, sustainable weight loss requires consistency over intensity. A combination of steady cardio (running, cycling) and resistance training typically produces the best long-term results when combined with good nutrition.
Should I do cardio or weights first for weight loss?
Evidence suggests doing resistance training first (when energy is highest) then cardio afterwards produces good results for muscle building and calorie burn. However, the most important factor is doing both regularly. Find a routine you enjoy and can sustain — that consistency is what drives weight loss over time.
Can I lose weight with gym exercise if I have a high BMI?
Yes, starting a gym routine at any BMI can support weight loss, but begin gradually to prevent injury. Talk to your GP before starting a new exercise programme, especially if you have health conditions. Use our free BMI calculator to track improvements. If you need additional support, your GP can discuss NHS weight loss services or prescription weight loss medication options.
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.