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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How Strength Training Supports Weight Loss
Strength training is one of the most effective ways to support sustainable weight loss in the UK. Unlike cardio alone, resistance exercise builds muscle mass, which increases your resting metabolic rate — meaning your body burns more calories throughout the day, even at rest. Combining strength training with a reduced-calorie diet produces better results than diet alone. This guide explains how strength training works for weight management, why it matters for your health, and how to get started safely.
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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.
How Strength Training Affects Weight and Body Composition
When you do strength training, you create microscopic damage to muscle fibres. Your body repairs this damage and builds new muscle tissue — a process that burns calories and increases your basal metabolic rate (BMR). This means you burn more energy even when resting, making weight loss more sustainable than through diet alone.
Key benefits for weight management:
- Increased muscle mass: Muscle tissue burns approximately 6 calories per kilogram daily at rest, compared to 2 calories per kilogram for fat tissue
- Improved metabolic health: Strength training improves insulin sensitivity and blood sugar control, reducing type 2 diabetes risk
- Better body composition: You may maintain or gain muscle while losing fat — so the scales might not move dramatically, but your shape and health markers improve significantly
- Reduced hunger: Resistance exercise helps regulate appetite hormones, complementing dietary changes
- Improved cardiovascular health: Strength training lowers blood pressure and cholesterol alongside aerobic activity
Research shows that combining strength training with a calorie deficit produces greater fat loss and preserves more lean muscle than dieting alone — making it essential for sustainable weight management in the UK.
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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.
Strength Training and NHS Weight Loss Guidance
The NHS recommends combining regular physical activity with dietary changes for sustainable weight loss and weight management. Strength training should be part of a balanced exercise routine that also includes aerobic activity — the NHS suggests at least 150 minutes of moderate-intensity aerobic exercise plus strength work twice weekly for adults.
For effective weight management, use our free BMI calculator to track your starting point, then monitor progress over 8–12 weeks. Aim to lose weight at 0.5–1 kg per week for sustainable results. If you have underlying health conditions or are taking medications, consult your GP before starting a new strength training programme.
Consider combining exercise with other evidence-based approaches. For those with a BMI of 30 or above, or 27–29.9 with weight-related health conditions, prescription weight loss medication alongside lifestyle changes may be an option — your GP can assess eligibility.
- 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.
Does strength training burn more calories than cardio?
Strength training burns fewer calories during the session than cardio, but it increases your resting metabolic rate permanently by building muscle. Over time, this results in more total daily calorie burn. For weight loss, combining both — strength training plus aerobic activity — is most effective.
Can I lose weight with strength training alone?
Strength training alone may not produce significant weight loss without a calorie deficit. Weight loss requires burning more calories than you consume. However, strength training makes calorie deficits more effective by preserving muscle and increasing baseline metabolism, making it essential alongside dietary changes.
How often should I do strength training for weight loss?
The NHS recommends strength training at least twice per week, targeting all major muscle groups. Combined with 150 minutes of moderate aerobic activity weekly, this supports sustainable weight loss and improves body composition. Rest days between sessions are essential for muscle recovery.
Will strength training make me bulky?
No. Building significant muscle mass requires a calorie surplus, specific training, and often years of consistent effort. During weight loss (calorie deficit), you cannot simultaneously build large amounts of muscle. Strength training during weight loss helps preserve existing muscle while losing fat, improving your overall appearance.
Can I combine strength training with weight loss medication?
Yes. For those prescribed GLP-1 weight loss medication (such as Mounjaro or Wegovy), strength training is beneficial alongside the medication and dietary changes. Regular resistance exercise helps prevent muscle loss during weight loss and improves cardiovascular outcomes. Always discuss exercise plans with your prescriber or GP.
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.