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
Lifting Weights for Weight Loss
Lifting weights is one of the most effective forms of exercise for weight loss because it builds muscle mass, which increases your resting metabolic rate — the calories your body burns even at rest. Unlike cardio alone, resistance training helps you lose fat whilst preserving lean muscle, leading to a better body composition. Combined with a calorie deficit and proper nutrition, lifting weights can significantly support your weight management journey in the UK.
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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.
How Lifting Weights Supports Weight Loss
Lifting weights burns calories during the workout itself, but the real benefit comes afterwards. Muscle tissue is metabolically active, meaning it requires more energy to maintain than fat tissue. When you build muscle through resistance training, your resting metabolic rate increases — so you burn more calories throughout the day, even when sitting at your desk.
- Resistance training preserves muscle during weight loss — crucial because gradual weight management without exercise causes muscle loss
- Each kilogram of muscle burns approximately 6 calories per day at rest, compared to just 2 calories for fat tissue
- Strength training improves insulin sensitivity, which helps regulate blood sugar and reduces cravings
- Regular lifting sessions increase EPOC (excess post-exercise oxygen consumption) — calories burned for hours after your workout
For sustainable weight loss, the NHS recommends combining resistance training with aerobic activity and a modest calorie deficit of around 500 kcal per day — which typically results in losing approximately 0.5 kg per week.
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.
Getting Started with Lifting for Weight Loss
Start with compound movements that work multiple muscle groups: squats, deadlifts, chest presses, and rows. These exercises build the most muscle and burn the most calories. Aim for 2–3 resistance training sessions per week, allowing at least one rest day between sessions for recovery.
Beginners should focus on learning proper form rather than lifting heavy — many gyms offer free induction sessions. Combine your lifting routine with a balanced diet containing adequate protein (around 1.6–2.2 grams per kilogram of body weight daily) to support muscle growth. Track your progress using our free progress tracker to monitor both weight and strength gains over time.
- 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.
Will lifting weights make me bulky?
No. Building visible bulk requires a calorie surplus, consistent heavy training, and often years of effort. When losing weight, resistance training creates a lean, toned appearance by preserving muscle whilst fat decreases. Women especially won't "bulk up" from normal strength training without extreme diet and training.
How long before I see weight loss results from lifting?
Most people notice strength improvements within 2–3 weeks and visible body composition changes within 4–6 weeks. Weight loss itself depends on your diet — lifting creates the conditions for fat loss, but a calorie deficit is still required. Use our free BMI calculator to track your overall health progress alongside strength gains.
Can I combine lifting weights with weight loss medications?
Yes, resistance training can be combined with prescription weight loss medications like GLP-1 injections. In fact, clinical evidence suggests that combining medication with exercise produces better long-term results than either alone. Always consult your GP or prescriber about your exercise plans, especially when starting new medication.
Is lifting better than cardio for weight loss?
Both are beneficial. Cardio burns calories during the activity; lifting builds muscle that increases your daily calorie burn. The best approach combines both — resistance training 2–3 times weekly plus moderate cardio activity for cardiovascular health and sustained weight loss.
What if I don't have access to a gym?
Bodyweight exercises (push-ups, squats, lunges, planks) are highly effective for building muscle and supporting weight loss. Resistance bands are affordable and portable. Online workout programmes and YouTube channels offer guided bodyweight routines — consistency matters more than expensive equipment or gym membership.
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.