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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Strength Training For Weight Loss — Complete UK Routine Guide
Strength training is one of the most effective ways to support weight loss and improve overall health. Unlike cardio alone, resistance exercise builds muscle mass, which increases your resting metabolic rate and helps your body burn more calories throughout the day. Combined with a reduced-calorie diet and increased physical activity, strength training can significantly enhance weight management outcomes. This guide covers evidence-based strength routines suitable for UK adults of all fitness levels, plus how to combine training with other weight loss approaches for best results.
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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 Strength Training Supports Weight Loss
Strength training (also called resistance training or weightlifting) works differently to cardiovascular exercise. While cardio burns calories during the activity itself, strength training builds lean muscle tissue, which is metabolically active — meaning it burns calories even at rest. Research shows that people who combine strength training with calorie restriction lose more fat and retain more muscle than those who diet alone.
The key benefits for weight loss include:
- Increased metabolic rate: Muscle tissue burns approximately 6 calories per kilogram at rest, compared to fat tissue which burns just 2 calories per kilogram
- Improved insulin sensitivity: Strength training helps your body use glucose more efficiently, reducing type 2 diabetes risk
- Better hormonal balance: Resistance exercise improves cortisol regulation and supports healthy testosterone and growth hormone levels
- Preserved muscle during weight loss: Without strength training, 25–30% of weight lost comes from muscle; with training, this drops to under 10%
The NHS recommends adults do muscle-strengthening activities at least twice per week for optimal health outcomes.
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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.
Evidence-Based Strength Routine For UK Weight Loss
A practical strength routine for weight loss should combine compound movements (exercises working multiple muscle groups) with higher frequency training. Beginners should start with 2–3 sessions per week; experienced exercisers can progress to 4–5 sessions.
Essential exercises to include:
- Squats or leg press — works largest muscle groups
- Deadlifts or Romanian deadlifts — activates posterior chain
- Push exercises (chest press, shoulder press) — builds upper body strength
- Pull exercises (rows, lat pulldowns) — balances pushing movements
- Core work (planks, anti-rotation exercises) — supports functional fitness
Perform 3 sets of 8–12 repetitions per exercise, resting 60–90 seconds between sets. Use the MyWeightCheck BMI calculator to track your weight changes alongside your training progress, and our GLP-1 weight loss calculator to understand how strength training combines with other weight loss approaches.
- 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 strength training alone?
Weight loss depends on calorie deficit, not exercise type alone. Strength training typically burns 150–300 calories per session, but the real benefit is increasing resting metabolism through muscle building. NHS research shows that combined strength training plus reduced-calorie diet produces sustainable weight loss of approximately 0.5–1 kg per week. Individual results vary based on diet, frequency, and starting fitness level.
How long before I see weight loss results from strength training?
Changes appear gradually. Strength gains typically show within 2–4 weeks, but visible weight loss may take 6–8 weeks of consistent training combined with dietary changes. This is normal — you may initially gain weight as muscle is denser than fat, even while losing centimetres. Track both the scale and measurements using our free progress tracker for a complete picture.
Can I combine strength training with prescription weight loss medication like Wegovy or Mounjaro?
Yes. Prescription weight loss medications (such as Wegovy, a GLP-1 receptor agonist) work alongside lifestyle changes including strength training and dietary modifications. In fact, clinical evidence shows best results occur when medication, exercise, and reduced-calorie diet are combined. Always discuss your training plans with your prescriber or GP to ensure they are appropriate for your individual situation.
What diet should I follow alongside strength training for weight loss?
A calorie deficit is essential — aim for 500 kcal below your maintenance level for approximately 0.5 kg weekly loss. Ensure adequate protein intake (approximately 1.6–2.2 grams per kilogram of body weight) to support muscle recovery and retention during weight loss. The Mediterranean diet has strong evidence for sustainable weight management combined with strength training.
Do I need a gym membership to do strength training?
No. Bodyweight exercises (push-ups, squats, lunges, planks) are highly effective and require no equipment. You can also use resistance bands, dumbbells, or household items. For best results, progressive resistance is important — gradually increase weight or repetitions. Many UK leisure centres and GP practices can refer you to subsidised fitness programmes.
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.