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
Strength Training for Weight Loss — Why It Works
Strength training is one of the most effective approaches to sustainable weight loss in the UK. Unlike cardio alone, resistance exercise builds muscle mass, which increases your resting metabolic rate and helps your body burn more calories throughout the day. When combined with a reduced-calorie diet and healthy lifestyle changes, strength training produces better long-term results than diet alone. Many people find that adding structured resistance work to their weight management routine helps them lose weight more effectively whilst preserving muscle and improving overall fitness.
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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 Strength Training Supports Weight Loss
Increased metabolic rate: Muscle tissue is metabolically active — it burns calories even at rest. Building muscle through strength training raises your resting metabolic rate (RMR), meaning you burn more calories throughout the day without additional effort.
Calorie deficit creation: Strength training burns significant calories during the session itself. A typical 45-minute resistance workout can burn 200–400 calories depending on intensity and body weight. Combined with a dietary calorie deficit, this accelerates weight loss.
Preservation of lean mass: When losing weight through diet alone, you lose both fat and muscle. Strength training during weight loss preserves lean muscle mass, ensuring most weight lost is fat rather than muscle. This maintains your metabolic rate and improves body composition.
Improved insulin sensitivity: Resistance exercise improves how your body uses glucose, reducing insulin resistance and supporting better blood sugar control — particularly important if you're managing prediabetes or type 2 diabetes as part of your weight management journey.
Hormonal benefits: Strength training triggers favourable hormonal changes including increased growth hormone and improved cortisol balance, both of which support fat loss and recovery.
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.
Effective Strength Training for Weight Loss
An effective strength training programme for weight loss typically combines compound movements (squats, deadlifts, bench press, rows) with moderate resistance and higher repetitions (8–12 reps per set). Train 3–4 times per week with at least one rest day between sessions. Progressive overload — gradually increasing weight or volume — drives continued adaptation and fat loss. Always prioritise proper form over lifting heavy. If you're new to strength training, consider working with a qualified personal trainer or physiotherapist to establish safe, effective technique. Use our free BMI calculator to track your health metrics, and combine strength training with a sustainable calorie deficit and balanced nutrition for optimal results.
- 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 often should I do strength training for weight loss?
The NHS recommends strength training 2–3 times per week for general health. For weight loss, 3–4 sessions weekly is effective if combined with adequate recovery and nutrition. Each session should last 30–45 minutes, targeting all major muscle groups.
Will strength training bulk me up?
No. Building significant muscle ("bulking") requires a calorie surplus and specific programming. During weight loss with a calorie deficit, strength training builds or maintains muscle whilst fat is lost, improving body composition without excessive bulk.
Can I combine strength training with weight loss medication?
Yes. Prescription weight loss medications like GLP-1 injections work alongside strength training and diet. In fact, resistance exercise is recommended during any weight loss programme to preserve muscle mass. Always inform your prescriber about your exercise routine.
How long before I see weight loss results from strength training?
Visible body composition changes typically appear within 4–6 weeks. Weight loss itself depends on your calorie deficit — the NHS recommends 0.5–1 kg per week. Use our progress tracker to monitor changes in weight, measurements, and how your clothes fit.
Should I do cardio or strength training for weight loss?
Ideally, both. Strength training builds muscle and boosts metabolism; cardio supports cardiovascular health and increases daily calorie burn. The best approach combines 3–4 strength sessions weekly with 150 minutes of moderate cardio activity for comprehensive weight management.
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.