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
Resistance Exercises for Weight Loss
Resistance exercises — strength training using weights, bands, or bodyweight — are highly effective for weight management. Unlike cardio alone, resistance training builds muscle mass, which increases your resting metabolic rate and helps you burn more calories throughout the day. Research shows that combining resistance exercises with a reduced-calorie diet produces better long-term weight loss results than diet alone. Whether you're managing your weight through lifestyle changes or alongside prescription weight loss medication like Mounjaro or Wegovy, resistance training is a proven, sustainable approach to achieving lasting results.
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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 Resistance Training Supports Weight Loss
Resistance exercises build lean muscle tissue, which burns more calories at rest than fat tissue. This means your body becomes more efficient at burning energy even when you're not exercising. Additionally, strength training increases your metabolic rate — studies show that regular resistance training can increase resting energy expenditure by 7–8% over several weeks.
- Muscle tissue: One kg of muscle burns approximately 6 calories daily at rest, compared to 2 calories for fat tissue
- Hormonal benefits: Resistance training improves insulin sensitivity and blood sugar control, reducing risk of type 2 diabetes
- Bone density: Weight-bearing resistance exercises strengthen bones, especially important as we age
- Metabolic boost: The "afterburn effect" (EPOC — excess post-exercise oxygen consumption) means you continue burning calories for hours after your workout
For weight management in the UK, the NHS recommends combining resistance training with aerobic activity and dietary changes for optimal results. If you're using GLP-1 weight loss medication, resistance training helps preserve muscle mass during weight loss, ensuring you lose fat rather than lean tissue.
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.
Practical Resistance Training for Weight Loss
Start with 2–3 sessions per week, allowing at least one rest day between sessions for muscle recovery. Effective options include:
- Bodyweight exercises: Push-ups, squats, lunges, and planks require no equipment and can be done at home
- Dumbbells or kettlebells: Affordable and versatile for home or gym use
- Resistance bands: Portable, low-cost, and excellent for progressive training
- Gym machines: Provide structured, guided movements and are beginner-friendly
Combine resistance training with a balanced diet and adequate protein intake (approximately 1.6–2.2g per kg of body weight daily) to support muscle building. Track your progress using our free progress tracker to monitor strength gains and weight changes. Consider your BMI and overall fitness level using our free BMI calculator before starting any new exercise programme — your GP can provide personalised guidance if you have existing health conditions.
- 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 much weight can I lose with resistance training alone?
Resistance training alone typically produces modest weight loss (0.25–0.5 kg weekly) because it builds muscle, which can offset fat loss on the scales. Combined with a calorie deficit and aerobic exercise, weight loss increases significantly. The NHS recommends combining strength training with dietary changes for best results.
Does resistance training work better than cardio for weight loss?
Both have benefits. Cardio burns calories during exercise; resistance training builds muscle that burns calories at rest. Research shows combining both is most effective. For sustainable weight management, resistance training preserves lean mass while losing fat — cardio alone may lead to muscle loss.
Can I do resistance exercises if I'm taking Mounjaro or Wegovy?
Yes — resistance training is beneficial alongside GLP-1 medication because it preserves muscle mass during weight loss. However, ensure you're eating adequate protein (1.6–2.2g per kg body weight daily) and stay hydrated. Consult your GP or prescriber before starting intensive exercise, especially if you experience side effects like nausea.
How long before I see weight loss results from resistance training?
Strength improvements appear within 2–4 weeks; visible body composition changes typically appear by 6–8 weeks. Scale weight may not change immediately because muscle is denser than fat. Use our BMI calculator and progress tracker to monitor changes beyond just weight — measure waist circumference, how clothes fit, and strength gains.
Do I need to go to a gym to do resistance exercises?
No. Effective resistance training can be done at home using bodyweight, dumbbells, resistance bands, or water bottles. Start with bodyweight exercises like squats and push-ups, then progress to weights. Many free online resources and NHS-approved fitness apps provide guided home workouts for weight loss.
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.