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 Routines For The Gym
Effective gym workouts are a cornerstone of sustainable weight loss. Combined with sensible nutrition and lifestyle changes, regular exercise helps burn calories, build muscle, and improve overall health. The NHS recommends at least 150 minutes of moderate-intensity physical activity per week for adults. Whether you're starting your weight management journey or looking to optimise your fitness routine, a structured gym programme can help you reach your health goals. This guide covers evidence-based workout routines designed to support weight loss.
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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.
Key Gym Workout Routines For Weight Loss
Cardiovascular training forms the foundation of gym-based weight loss. Aim for 150–300 minutes of moderate-intensity aerobic exercise weekly — this includes running, cycling, rowing, or the elliptical machine. These activities burn significant calories and strengthen your heart. Resistance training is equally important: lifting weights 2–3 times per week helps build lean muscle mass, which increases resting metabolic rate and supports long-term weight management. Combining both approaches delivers better results than cardio alone.
- Moderate cardio: 30–40 minutes, 3–5 times weekly
- Resistance work: 2–3 sessions weekly, targeting major muscle groups
- Rest days: at least 1–2 days for recovery
Consistency matters more than intensity. A sustainable routine you can maintain for months delivers superior outcomes compared to intense short-term efforts. Use our free BMI calculator to track how your weight changes as your fitness improves.
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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.
Structuring Your Gym Programme
A practical weekly routine might include: Monday and Thursday for resistance training (upper and lower body splits), Tuesday and Friday for moderate cardio (30–40 minutes), and Wednesday for light activity or rest. This balances calorie expenditure with muscle preservation. High-intensity interval training (HIIT) — short bursts of maximum effort followed by recovery — can be highly effective and time-efficient, typically requiring just 20–30 minutes, 1–2 times weekly.
Beyond exercise, sustainable weight loss requires calorie awareness and nutrition planning. The NHS recommends a gradual approach: aim to lose 0.5–1 kg per week through a combination of reduced calories and increased activity. Track your progress with our free progress tracker to monitor changes over time and stay motivated throughout your weight management journey.
- 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-intensity exercise weekly. For weight loss specifically, combining 3–5 cardio sessions (30–45 minutes each) with 2–3 resistance training sessions delivers optimal results. Rest days are important for recovery and preventing injury.
Is cardio or weights better for losing weight?
Both are important. Cardio burns calories during the activity, while resistance training builds muscle, which increases your resting metabolic rate long-term. Combining both approaches is more effective than either alone for sustainable weight loss.
Can gym workouts alone help me lose weight without changing my diet?
Exercise is crucial but weight loss also requires dietary changes. To lose weight, you need a calorie deficit — typically 500 kcal daily for 0.5 kg weekly loss. The most effective approach combines regular gym workouts with balanced nutrition and lifestyle changes.
How long before I see results from gym workouts?
Most people notice changes within 4–6 weeks of consistent exercise — improved energy, better sleep, and clothes fitting differently often appear before significant weight change. Use our free BMI calculator to track health metrics beyond just weight.
Should I use weight loss medication alongside gym training?
If eligible, prescription weight loss medications like GLP-1 injections may support your efforts. These require clinical assessment and prescription from your GP or a licensed prescriber. Always combine any medication with exercise and nutrition changes for best results.
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.