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
Weight Loss and Lifting Programme — What You Need to Know
Combining a lifting programme with a structured weight loss approach can be highly effective for sustainable results. Strength training builds muscle mass, which increases your resting metabolic rate and helps you maintain weight loss long-term. While diet remains the primary driver of weight management in the UK, adding resistance exercise amplifies your results. Whether you're using lifestyle changes alone or considering prescription weight loss medication alongside gym work, understanding how these elements work together is key to success.
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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 Lifting Supports Weight Loss
Strength training is a powerful complement to weight loss efforts. When you lift weights, you build lean muscle tissue, which burns more calories at rest than fat tissue. This means your basal metabolic rate (BMR) increases, making it easier to maintain a calorie deficit and lose weight sustainably.
- Muscle tissue burns approximately 6 calories per kilogram at rest, compared to fat which burns only 2–3 calories per kilogram
- A well-designed lifting programme helps preserve muscle during weight loss — when you diet alone, you risk losing both fat and muscle
- Progressive resistance training improves insulin sensitivity, which supports better blood sugar control and reduces type 2 diabetes risk
- Regular strength work boosts metabolism for up to 48 hours after exercise (excess post-exercise oxygen consumption)
For weight management in the UK, the NHS recommends combining dietary changes with at least 150 minutes of moderate aerobic activity and muscle-strengthening activities twice weekly. Lifting fits perfectly into this framework.
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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.
Lifting, Diet, and Weight Loss Medication Together
If you're considering prescription weight loss medication alongside a lifting programme, the approach works synergistically. Medications like Mounjaro or Wegovy help reduce appetite and support a calorie deficit, while your strength training preserves lean mass and accelerates fat loss. Use our free BMI calculator above to assess where you currently stand, and our GLP-1 weight loss calculator to estimate potential results if medication is appropriate for you.
A prescriber will assess whether weight loss medication suits your individual health profile. Lifting programmes should complement — not replace — dietary changes and medical guidance. Track your progress with our free progress tracker to monitor both weight loss and strength gains over time.
- 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 combining lifting with weight loss efforts?
Results vary significantly between individuals. A calorie deficit of around 500 kcal daily typically results in approximately 0.5 kg loss per week. Lifting preserves muscle during this loss, meaning a higher proportion of weight lost is fat rather than muscle. If you're using prescription medication, results may be faster — clinical trials show average weight loss of 14–21% of body weight over several months, though outcomes vary.
Should I lift before or after cardio for weight loss?
Order depends on your goals. Lifting first (when you're fresh) allows heavier weights and better strength gains. However, the total calorie burn and consistency matter more than order. For weight loss, focus on: (1) maintaining a calorie deficit through diet, (2) doing strength work 2–3 times weekly, and (3) being consistent. Your GP or a qualified fitness professional can advise a programme suited to your health.
Can I build muscle while losing weight?
Yes, especially if you're new to lifting or returning after a break. Muscle gain during weight loss depends on adequate protein intake (approximately 1.6–2.2g per kg body weight), progressive resistance training, and a moderate calorie deficit (not extreme). This process is sometimes called "body recomposition" — your weight may not drop as fast, but body composition improves significantly.
Is lifting safe if I'm taking weight loss medication like Mounjaro or Wegovy?
Generally yes, but individual circumstances vary. Prescription weight loss medications may cause side effects like nausea or fatigue initially. Start with lower intensity and gradually increase as you adjust. Always inform your prescriber of your exercise plans. They can advise whether your specific medication and dose make sense alongside your lifting programme.
How do I calculate if I'm in a calorie deficit for weight loss?
Use our free BMI calculator and weight loss tools above to understand your baseline. A rough estimate: multiply your body weight in kg by 24 to estimate daily calories burned at rest (varies by age, sex, and fitness). Aim for approximately 500 kcal below this for safe, sustainable loss of around 0.5 kg weekly. A GP or registered dietitian can provide personalised guidance.
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.