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 Workout Routine for the Gym
A structured gym routine is one of the most effective ways to support sustainable weight loss in the UK. Regular exercise burns calories, builds muscle, and improves overall health — but the best results come when you combine workouts with a healthy diet and, where appropriate, professional support. This guide explains how to build a gym routine for weight loss, how much exercise you need, and how to track your progress alongside other weight management strategies. Use our free BMI calculator to understand your starting point, and consider our GLP-1 weight loss calculator to see how different approaches might work for you.
10,000+ calculations today · NHS-aligned thresholds · 100% free
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.
Building Your Weight Loss Gym Routine
An effective weight loss gym routine should combine cardiovascular exercise and resistance training. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults, plus strength exercises on 2 or more days per week.
- Cardiovascular exercise: Running, cycling, rowing, and cross-training burn significant calories. Aim for 30–45 minutes per session, 3–5 times per week. Start at a pace you can sustain — consistency matters more than intensity.
- Resistance training: Weights, bodyweight exercises, or resistance machines build muscle, which increases your resting metabolic rate (the calories you burn at rest). Even 20–30 minutes twice weekly is beneficial.
- HIIT (High-Intensity Interval Training): Short bursts of intense effort followed by recovery periods can be time-efficient and effective for calorie burn.
The key is finding a routine you'll stick with. A realistic gym schedule beats an ambitious one you'll abandon.
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.
Calorie Burn and Weight Loss Expectations
Weight loss happens when you burn more calories than you consume — a calorie deficit of about 500 kcal per day typically results in roughly 0.5 kg of weight loss per week, which the NHS considers a safe, sustainable rate. A 60-minute gym session might burn 300–600 calories depending on your weight, age, intensity, and the activity type. However, exercise alone is rarely enough; combining your gym routine with a balanced, reduced-calorie diet gives the best results.
Track your progress using our free progress tracker to monitor both your exercise routine and weight changes over time. Many people also find that prescription weight loss medication, where clinically appropriate, can enhance results when combined with consistent exercise and dietary changes.
- 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 many times per week should I go to the gym for weight loss?
The NHS recommends at least 150 minutes of moderate-intensity exercise per week. This could be five 30-minute sessions or three 50-minute sessions, depending on your schedule. Consistency matters more than frequency — three sessions you'll actually complete beats five you'll skip.
What's the best type of exercise for burning calories?
A combination works best. Cardiovascular exercise (running, cycling, rowing) burns significant calories during the workout. Resistance training builds muscle, which increases your resting metabolic rate. HIIT can be time-efficient. Mix all three for optimal results.
Can I lose weight with gym exercise alone, without changing my diet?
It's possible but difficult. You'd need to create a substantial calorie deficit through exercise alone, which often requires very long or very intense workouts. Combining moderate exercise with healthy eating (eating fewer calories than you burn) produces faster, more sustainable results.
How long does it take to see weight loss results from going to the gym?
Most people notice changes within 4–6 weeks of consistent exercise and healthy eating. This includes improved energy levels and how clothes fit before significant weight loss shows on scales. Remember, the NHS recommends a loss of 0.5–1 kg per week as healthy and sustainable.
Should I use the gym if I'm considering weight loss medication like Mounjaro or Wegovy?
Yes. Prescription weight loss medications work best alongside exercise and dietary changes, not instead of them. Combining medication with a gym routine and reduced-calorie diet produces better long-term results. Your GP or prescriber can advise on the best approach for your circumstances.
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.