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 Workouts At The Gym
Gym workouts are one of the most effective ways to support sustainable weight loss in the UK. When combined with a reduced-calorie diet, regular exercise at the gym can help you burn calories, build muscle, and improve your overall health. Whether you're starting your weight management journey or looking to optimise your fitness routine, understanding which gym exercises work best for weight loss is essential. This guide covers evidence-based workout strategies that align with NHS weight loss recommendations.
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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.
Best Gym Workouts For Weight Loss
Cardiovascular exercise is highly effective for burning calories and supporting weight loss. Aim for 150 minutes of moderate-intensity cardio per week — examples include running on the treadmill, cycling, rowing, or using the elliptical machine. These activities elevate your heart rate and create the calorie deficit needed for sustainable weight loss.
Strength training is equally important. Building muscle increases your resting metabolic rate, meaning you burn more calories even when resting. Aim for 2–3 sessions per week targeting major muscle groups using weights, resistance machines, or bodyweight exercises. Combine this with cardio for optimal results.
- High-intensity interval training (HIIT) — short bursts of intense effort followed by recovery
- Circuit training — combining cardio and strength exercises with minimal rest
- Steady-state cardio — consistent moderate effort for 30–60 minutes
The NHS recommends combining both aerobic exercise and strength training alongside a reduced-calorie diet for effective, sustainable weight management.
Clinically BackedWeight Loss
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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.
Combining Gym Exercise With Weight Management Support
Gym workouts are most effective when paired with dietary changes and a calorie deficit of approximately 500 kcal per day — which typically results in losing around 0.5 kg per week according to NHS guidance. Track your progress using a free progress tracker to monitor your weight loss journey over time. Calculate your personal BMI using our free BMI calculator to understand your starting point and set realistic goals.
For some people, prescription weight loss medication prescribed through NHS weight management services or private clinical assessment may complement gym exercise — though this requires individual evaluation by a GP or prescriber. Your fitness routine should feel sustainable and enjoyable. Start with 2–3 gym sessions per week and gradually increase intensity as your fitness improves.
- 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 aerobic exercise per week, plus strength training 2–3 times weekly. This can be spread across 3–5 gym sessions. Consistency matters more than intensity — a sustainable routine you can maintain long-term is more effective than occasional intense sessions.
What's the best gym workout for weight loss — cardio or weights?
Both are important. Cardio burns calories during the workout, while strength training builds muscle which increases your resting metabolic rate. Combining both (150 mins cardio + 2–3 strength sessions weekly) is more effective than either alone for sustainable weight loss.
How long until I see weight loss results from gym workouts?
Most people notice changes in energy and fitness within 2–3 weeks. Measurable weight loss typically appears within 4–6 weeks when combined with a calorie deficit. Everyone progresses differently — use our free progress tracker to monitor your personal journey.
Can gym exercise alone lead to weight loss without diet changes?
Exercise alone is slower than combining gym workouts with a reduced-calorie diet. A typical gym session burns 300–600 kcal, but you'd need very high frequency to create the 500 kcal daily deficit NHS recommends for sustainable 0.5 kg weekly loss. Diet changes are essential for effective weight management.
What should I eat before and after gym workouts for weight loss?
Eat a light snack 1–2 hours before (banana, yoghurt, toast) to fuel your workout. After exercise, have protein and carbs within 30–60 minutes (chicken and rice, protein shake with fruit). Stay in your daily calorie target — pre/post-workout nutrition supports performance, not extra calories beyond your deficit.
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.