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 Training for Weight Loss Routines
Weight training is one of the most effective ways to support weight loss and weight management in the UK. Unlike cardio alone, strength training builds muscle, which increases your resting metabolic rate and helps you burn more calories throughout the day. Combined with a reduced-calorie diet and other lifestyle changes, weight training can significantly improve your results. This guide explains how to structure effective routines, what to expect, and how to integrate strength training into your overall weight management strategy.
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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 Weight Training Supports Weight Loss
Weight training works for weight loss through several mechanisms. Building muscle increases your basal metabolic rate — the calories your body burns at rest. Muscle tissue is metabolically active, meaning it requires energy to maintain, even when you're not exercising. A single pound of muscle burns approximately 6 calories per day at rest, compared to 2 calories for fat tissue.
Additionally, strength training creates an afterburn effect (excess post-exercise oxygen consumption, or EPOC). Your body continues burning calories for hours after your workout as it repairs muscle tissue and restores energy stores. This means the calorie-burning benefit extends beyond your actual training session.
Research shows that combining weight training with a calorie deficit produces better long-term results than calorie restriction alone. The NHS recommends at least 2 days per week of strength training for adults, alongside 150 minutes of moderate aerobic activity. When integrated with a weight management programme that may include prescription weight loss medication, regular strength training maximises fat loss whilst preserving lean muscle mass — critical for maintaining a healthy BMI and sustainable weight management UK-wide.
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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 Effective Weight Training Routines
A practical weight training routine for weight loss should focus on compound exercises that work multiple muscle groups simultaneously. Exercises like squats, deadlifts, bench presses, and rows burn more calories during your workout and build more muscle than isolation exercises. Aim for 3 sessions per week, with at least one rest day between sessions to allow muscle recovery.
Each session should include a 5-minute warm-up, 30–40 minutes of strength training targeting different muscle groups, and a 5-minute cool-down. Progressive overload — gradually increasing weight or repetitions — is essential for continued results. Use our free BMI calculator and progress tracker to monitor how your weight training routine affects your overall health metrics. Start with weights you can control for 8–12 repetitions, rest 60–90 seconds between sets, and track your sessions to maintain consistency.
- 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 with weight training alone?
Weight loss from training alone depends on intensity, consistency, and diet. The NHS recommends losing 0.5–1 kg per week for sustainable results. Strength training supports this by increasing muscle mass and metabolic rate, but calorie deficit remains the primary driver of weight loss. Combine training with a reduced-calorie diet for optimal results.
Do I need to do cardio if I'm weight training for weight loss?
The NHS recommends combining strength training (2+ days weekly) with 150 minutes of moderate aerobic activity for best results. Cardio supports cardiovascular health and burns additional calories, but strength training is equally important for preserving muscle mass during weight loss.
How does weight training fit with prescription weight loss medication like Mounjaro or Wegovy?
Weight training complements prescription weight loss treatment excellently. These medications reduce appetite and support calorie deficit, whilst weight training preserves muscle and increases metabolic rate. Always consult your GP before starting a new exercise routine, especially if taking prescription weight loss medication.
What's the best weight training routine for someone overweight?
Start with lighter weights and higher repetitions to build strength safely. Focus on compound movements like bodyweight squats, assisted push-ups, and rows. 2–3 sessions weekly is sufficient initially. Consider working with a personal trainer to ensure correct form and prevent injury.
Can I use an online calculator to track weight loss from exercise?
Yes — use our free BMI calculator to monitor how your weight training routine affects your health metrics, and our progress tracker to log workouts and weight changes over time. These tools help you see correlations between training consistency and 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.