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 Programme For Weight Loss
Weight training is one of the most effective forms of exercise for supporting weight loss. Unlike cardio alone, resistance training builds and preserves muscle mass, which increases your metabolic rate and helps you burn more calories at rest. Combined with a calorie-controlled diet and, where appropriate, prescription weight loss medication, weight training can be a powerful part of a sustainable weight management plan. The NHS recommends adults do strengthening activities at least twice a week for optimal health benefits.
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.
How Weight Training Supports Weight Loss
Weight training increases metabolic rate. Muscle tissue burns more calories than fat tissue, even when you're at rest. Building muscle through resistance exercise means your body uses more energy throughout the day, supporting a calorie deficit for weight loss.
Preserves lean muscle during weight loss. When you lose weight through diet alone, you may lose muscle alongside fat. Weight training signals your body to preserve muscle tissue, meaning more of your weight loss comes from fat rather than muscle.
Improves body composition. You may not see large drops on the scales, but weight training creates a leaner appearance and improves how your clothes fit—often more noticeable than weight loss numbers alone.
- Compound exercises (squats, deadlifts, rows, press movements) are most effective
- Start with 2–3 sessions per week, 20–30 minutes per session
- Progressive overload—gradually increasing weight or reps—drives results
- Recovery and adequate protein intake are essential for muscle building
For those using GLP-1 weight loss medication like Mounjaro or Wegovy, weight training becomes even more valuable—it helps preserve muscle whilst the medication supports appetite control and fat loss.
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.
Combining Weight Training With Diet And Weight Management
Weight training works best alongside a calorie-controlled diet. The NHS recommends a deficit of around 500 kcal per day for sustainable loss of approximately 0.5 kg per week. Weight training preserves muscle during this deficit, protecting your metabolic rate.
For those seeking additional support, prescription weight loss medication can complement your training programme. Our GLP-1 weight loss calculator can help estimate potential results when combining exercise, diet, and medication. Use our free BMI calculator to track your current position and set realistic targets. Many people find that combining structured resistance training with professional support—whether through an NHS weight management programme or private guidance—delivers the best long-term results.
- 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 do weight training for weight loss?
The NHS recommends at least 2 strengthening sessions per week for adults. Many people find 3 sessions optimal for weight loss support. Each session should be 20–30 minutes. Allow at least one rest day between sessions to allow muscles to recover and rebuild.
Will weight training make me bulky?
No. Building visible muscle requires a calorie surplus and significant time. During weight loss, you're eating fewer calories, which prevents bulk. Weight training during a calorie deficit creates a leaner appearance and improves body composition without making you "bulky."
Can I do weight training if I'm taking Mounjaro or Wegovy?
Yes, weight training is beneficial alongside GLP-1 medication. It preserves muscle mass whilst the medication supports fat loss. Always inform your GP or prescriber about your exercise routine, and ensure you're eating adequate protein to support muscle recovery.
What's the difference between weight training and cardio for weight loss?
Cardio burns calories during the activity. Weight training burns calories during the activity and increases resting metabolic rate through muscle building. For best results, combine both: resistance training 2–3 times weekly plus 150 minutes of moderate cardio per week.
Do I need a gym membership to do weight training?
No. You can use bodyweight exercises (squats, press-ups, lunges), dumbbells, or resistance bands at home. Starting with bodyweight movements is effective and costs nothing. Progressive overload—increasing difficulty—is what matters most for 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.