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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Weight Lifting for Weight Loss — How Resistance Training Helps
Weight lifting is an effective tool for weight loss when combined with a reduced-calorie diet and other lifestyle changes. Unlike cardio alone, resistance training builds and preserves muscle mass during weight loss, which helps maintain a healthy metabolism. This guide explains how weight lifting supports weight management in the UK, the science behind it, and how to combine it with other weight loss approaches including prescription weight loss medication if appropriate.
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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 Weight Lifting Supports Weight Loss
Resistance training contributes to weight loss through several mechanisms. First, it burns calories during the workout — a typical session can use 200–400 kcal depending on intensity and your weight. Second, weight lifting increases muscle mass, and muscle tissue burns more calories at rest than fat tissue. This means a higher resting metabolic rate over time. Third, resistance training improves insulin sensitivity, helping your body regulate blood sugar and reduce cravings. The NHS recommends at least two sessions of muscle-strengthening activity per week alongside cardiovascular exercise for optimal health.
- Burns calories during and after exercise (elevated post-exercise oxygen consumption or "EPOC")
- Preserves lean muscle mass during calorie deficit — essential to avoid muscle loss
- Increases daily calorie expenditure through a higher metabolic rate
- Reduces visceral fat (dangerous fat stored around organs) more effectively than cardio alone
- Improves body composition — you may not see a dramatic scale drop but your body shape improves
Combined with a sustainable calorie deficit of around 500 kcal per day, weight lifting can support weight loss of approximately 0.5–1 kg per week while preserving strength and tone.
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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.
Weight Lifting Combined with Weight Loss Medication
If you're considering prescription weight loss medication like Mounjaro or Wegovy, combining it with resistance training creates a powerful approach. These GLP-1 medications help reduce appetite and support weight management across the UK, but work best alongside physical activity and dietary changes. Weight lifting complements these medications by preserving muscle mass during weight loss — research shows that without resistance exercise, some weight loss from medication comes from muscle rather than fat alone.
- Use our free GLP-1 weight loss calculator to understand potential weight loss timelines
- Check your starting BMI using our BMI calculator to assess eligibility for prescription weight loss support
- Track progress with our progress tracker to monitor both weight and strength gains
Your GP can assess whether prescription weight loss medication is suitable for you and discuss how to combine it safely with an exercise programme.
- 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 you lose with weight lifting alone?
Weight loss depends on calorie deficit and diet. Weight lifting alone without dietary changes typically doesn't produce significant weight loss, but combined with a reduced-calorie diet and cardio, it supports sustainable loss of 0.5–1 kg per week. The NHS recommends combining resistance training with dietary changes for best results.
Can you lose weight lifting without doing cardio?
Yes, you can lose weight through lifting combined with diet, though many people find combining resistance training with some cardiovascular activity produces faster results. The key is maintaining a calorie deficit. Weight lifting preserves muscle, which is crucial when losing weight — cardio alone can lead to muscle loss.
How many times per week should you lift weights for weight loss?
The NHS recommends at least two sessions of muscle-strengthening activity per week. For weight loss specifically, 3–4 sessions per week targeting major muscle groups (legs, chest, back, core) is often more effective, with at least one rest day between sessions to allow recovery.
Is weight lifting better than cardio for weight loss?
Both are valuable. Cardio burns more calories during the activity, while weight lifting burns calories and preserves muscle mass during weight loss. The most effective approach combines both — resistance training 2–3 times per week plus moderate cardio, alongside a calorie deficit and healthy diet.
Can weight lifting help if you're taking weight loss medication?
Yes — resistance training is especially important when taking GLP-1 medications like Mounjaro or Wegovy because it preserves muscle mass during weight loss. Combining medication with exercise produces better body composition results than medication alone. Always consult your GP before starting a new exercise programme.
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.