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 Workout For Weight Loss — How It Helps
Strength training is one of the most effective forms of exercise for weight loss and weight management in the UK. Unlike cardio alone, resistance workouts build muscle, which increases your resting metabolic rate — meaning your body burns more calories even when you're not exercising. Combined with a reduced-calorie diet and other lifestyle changes, strength training can significantly support sustainable weight loss and improve overall health outcomes.
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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
Strength workouts build lean muscle mass, which is metabolically active tissue. The more muscle you have, the more calories your body burns at rest — this is called your basal metabolic rate (BMR). Research shows that resistance training increases BMR by approximately 7% for every 0.5 kg of muscle gained, helping create a sustainable calorie deficit without dramatic diet restriction.
Strength training also improves body composition, meaning you lose fat while retaining or building muscle. This is crucial for sustainable weight loss: pure calorie restriction often leads to muscle loss alongside fat loss, which can slow metabolism over time. Resistance exercise prevents this by signalling your body to preserve and build muscle tissue even in a calorie deficit.
For effective weight management UK-wide, the NHS and NICE recommend combining strength training (2–3 sessions per week) with aerobic activity and dietary changes. This multi-approach strategy produces better long-term results than diet alone.
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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 Weight Loss Medications
If you're considering prescription weight loss medication — whether through NHS weight management services or private prescription weight loss options — strength training becomes even more important. GLP-1 medications like Wegovy and dual GIP/GLP-1 medications like Mounjaro work by reducing appetite and supporting calorie deficit, but they're most effective when combined with regular physical activity and resistance exercise.
Strength workouts help prevent muscle loss during weight loss, protect bone density, and improve the overall health benefits of any weight loss programme. Use our free BMI calculator above to check your current weight category, then discuss a personalised exercise plan with your GP — especially if you're considering prescription weight loss support or 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 often should I do strength workouts for weight loss?
The NHS recommends strength training at least 2–3 times per week, with at least 48 hours between sessions targeting the same muscle groups. Consistency matters more than intensity — even moderate resistance work (bodyweight exercises, light dumbbells, or resistance bands) combined with regular cardio and a calorie deficit will support sustainable weight loss over time.
Can strength training alone cause weight loss?
Strength training alone won't typically cause significant weight loss without a calorie deficit. However, it builds muscle which increases resting metabolism. For effective weight loss, combine strength training with a reduced-calorie diet, aerobic activity, and lifestyle changes. Try our free GLP-1 weight loss calculator above to estimate potential results with different approaches.
Is strength training safe if I have excess weight or obesity?
Yes, but start gradually and consult your GP first, especially if you have joint problems, heart conditions, or other health issues. Begin with low-impact exercises like resistance bands, bodyweight movements, or water-based exercise. A qualified trainer or physiotherapist can design a safe programme tailored to your fitness level and any existing health concerns.
What's the difference between strength training and cardio for weight loss?
Cardio burns calories during the exercise itself; strength training builds muscle which burns calories at rest. For sustainable weight loss, both are beneficial. The NHS recommends a combination: 150 minutes moderate aerobic activity per week plus 2–3 strength sessions. Together they support better body composition and long-term weight management than either alone.
Does strength training work better with weight loss medication?
Yes. Prescription weight loss medication like Wegovy (semaglutide) works by reducing appetite and supporting a calorie deficit. When combined with strength training, you preserve muscle mass during weight loss and achieve better health outcomes. The medication supports the calorie deficit; exercise protects muscle and bone. 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.