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 Training Schedule For Weight Loss
Weight training is one of the most effective forms of exercise for supporting weight loss when combined with a healthy diet and calorie deficit. Unlike cardio alone, resistance training builds and preserves muscle mass, which boosts your metabolic rate and helps you burn more calories throughout the day. A structured weight training schedule can accelerate your weight management efforts in the UK, whether you're working towards a healthier BMI or supporting prescription weight loss treatment. This guide explains how to structure your training for sustainable results.
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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 creates several benefits for weight loss that go beyond the calories burned during exercise itself:
- Muscle preservation: A calorie deficit can lead to muscle loss, but resistance exercise protects lean tissue, ensuring more of your weight loss comes from fat rather than muscle
- Metabolic boost: Muscle tissue is metabolically active — building muscle increases your resting metabolic rate, so you burn more calories even at rest
- Improved body composition: You may not see a dramatic BMI change, but your appearance and health markers improve as fat is replaced by muscle
- Hormonal support: Resistance training improves insulin sensitivity and blood sugar control, which helps manage cravings and energy levels
- Long-term adherence: Regular weight training builds strength and confidence, making sustainable weight management easier to maintain
Evidence shows that combining weight training with aerobic activity produces better long-term weight loss outcomes than either approach alone, particularly for maintaining weight loss after achieving your target.
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.
Structuring Your Weight Training Schedule
An effective weight training schedule for weight loss typically involves 3–4 sessions per week, with rest days for recovery. Each session should last 45–60 minutes, combining compound exercises (squats, deadlifts, bench press, rows) with isolation movements. Start with weights you can control for 8–12 repetitions with good form, gradually increasing intensity as you build strength.
Your schedule might look like: upper body (Monday), lower body (Wednesday), full-body or mixed muscle groups (Friday), plus optional cardio or flexibility work on other days. Rest at least one full day per week. Track your workouts using our free progress tracker to monitor consistency and intensity increases — this data helps you stay accountable and adjust your programme as needed. When combined with a sustained calorie deficit and nhs weight loss principles, a structured schedule delivers measurable 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 often should I do weight training for weight loss?
Aim for 3–4 weight training sessions per week, with at least one complete rest day. This frequency allows muscle recovery while providing consistent stimulus for muscle building and metabolic improvement. Consistency matters more than frequency — three sessions you actually complete are better than five you skip.
Can I do weight training while using weight loss injections?
Yes, weight training is beneficial alongside prescription weight loss medication like Mounjaro or Wegovy. In fact, resistance exercise helps preserve muscle mass during weight loss, which is especially important when using glp-1 weight loss injections. Always consult your GP or prescriber before starting a new exercise programme, particularly if you're on any medication.
How much weight can I lose with weight training alone?
Weight training alone produces modest weight loss — typically 0.25–0.5 kg per week — because it burns fewer total calories than cardio. However, it's essential for preserving muscle and boosting metabolism. Combine weight training with a calorie deficit (through diet) and some cardiovascular activity for optimal weight loss outcomes. Most people see better results with this balanced approach.
What's the best time to do weight training for weight loss?
Any time you'll consistently show up is the best time. Morning sessions suit some people (metabolic boost throughout the day), while others prefer evening workouts. The most important factor is that your weight training schedule fits your lifestyle, allowing you to maintain consistency week after week.
Should I use the BMI calculator to track progress from weight training?
Yes, use our free BMI calculator regularly (monthly) to monitor your health metric changes, though BMI alone doesn't capture the full picture of progress from weight training. Weight may stay stable or even increase slightly as muscle replaces fat, but your BMI, waist circumference, how your clothes fit, and your strength all improve — these are better indicators of real progress.
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.