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 Loss Workout Routines and Gym Plans for UK Adults
Building an effective weight loss workout routine at the gym is one of the most sustainable ways to manage your weight in the UK. Whether you're just starting out or looking to intensify your fitness regimen, combining regular exercise with proper nutrition gives you the best chance of success. For many people, adding prescription weight management medication alongside gym routines and dietary changes can provide additional support. This guide covers practical gym strategies, workout planning, and information about the prescription weight loss options available to eligible UK adults.
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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.
Effective Gym Workouts for Weight Loss
A successful weight loss workout routine typically combines cardiovascular exercise and resistance training. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity per week, plus two sessions of strength training. This could mean 30–45 minutes at the gym five times weekly. Cardio exercise (running, cycling, rowing, swimming) burns calories during the session, while resistance work (weights, bodyweight exercises) builds muscle, which increases your resting metabolic rate. Starting gradually and building intensity reduces injury risk—aim for consistency over intensity when establishing a routine. Track your progress using our free progress tracker to see how your weight, fitness, and measurements improve over time. Remember that weight loss is typically 70% diet and 30% exercise, so combine your gym routine with a sensible eating plan for best results.
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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.
Prescription Weight Management Options in the UK
For adults struggling with weight management despite exercise and diet changes, prescription weight loss medication may be an option. The UK offers several licensed medications: Mounjaro (tirzepatide), Wegovy (semaglutide), and Saxenda (liraglutide). These are prescription-only medicines available to adults with a BMI of 30 or above, or 27 or above with weight-related health conditions like type 2 diabetes or high blood pressure. Clinical trials showed these medications help support weight loss alongside lifestyle changes—on average 15–21% body weight reduction with Mounjaro and around 15% with Wegovy. Access is through NHS specialist weight management services or private prescription assessment. Our GLP-1 weight loss calculator can help you understand potential outcomes at different doses. Your GP can advise whether you meet eligibility criteria.
- 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 go to the gym for weight loss?
The NHS recommends at least 150 minutes of moderate aerobic activity weekly (around 30 minutes, five days) plus two strength sessions. However, consistency matters more than frequency—three focused gym sessions per week are better than sporadic visits. Start at a level you can sustain long-term rather than pushing too hard initially.
What's the best type of exercise for weight loss?
Both cardio and resistance training work together best. Cardio burns calories during exercise, while strength training builds muscle, which increases your metabolic rate at rest. A mix of both, alongside a reduced-calorie diet, gives optimal results.
Can I lose weight from exercise alone without changing diet?
Weight loss is primarily driven by calorie deficit, which is easier to achieve through diet than exercise alone. Most experts suggest 70% dietary changes and 30% from exercise. Gym work is vital for overall health and maintaining muscle during weight loss, but diet remains the primary factor.
How do I know if I'm eligible for prescription weight loss medication in the UK?
You may be eligible if you have a BMI of 30 or above, or 27+ with weight-related health conditions. Speak to your GP about referral to specialist weight management services, or consult a licensed prescriber for private assessment. Use our free BMI calculator to check your starting point.
Can I combine prescription weight loss medication with gym workouts?
Yes—prescription medications like Mounjaro and Wegovy are designed to work alongside lifestyle changes including exercise and diet. They support your efforts but are not a replacement for gym work and healthy eating. Always discuss any medication with your prescriber before starting a new fitness routine.
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.