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 Workout For Weight Loss
Weight training is one of the most effective ways to support weight loss and improve overall health. Unlike cardio alone, strength training builds and preserves muscle mass while burning calories, which is crucial for long-term weight management in the UK. When combined with a reduced-calorie diet and lifestyle changes, weight training can significantly enhance your results. MyWeightCheck tools like our free BMI calculator help you track your starting point, whilst our GLP-1 weight loss calculator can show how different approaches work together for sustainable outcomes.
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 works for weight loss through several key mechanisms. Muscle tissue burns more calories at rest than fat tissue — building muscle through resistance exercise increases your resting metabolic rate, meaning you burn more energy throughout the day. Additionally, weight training creates a metabolic "afterburn" effect (excess post-exercise oxygen consumption) where your body continues burning calories for hours after your workout ends.
- Preserves muscle mass during weight loss — critical when losing weight, as cardio alone can result in muscle loss alongside fat loss
- Increases strength and functional fitness, making daily activities easier
- Improves bone density, particularly important for women and older adults
- Enhances insulin sensitivity, supporting better blood sugar control and reducing type 2 diabetes risk
- Boosts metabolism — building 0.5kg of muscle can increase daily calorie burn by approximately 50 calories
The NHS recognises resistance training as an essential component of weight management UK programmes. For sustainable lose weight UK outcomes, the evidence shows that combining strength training with dietary changes produces better long-term results than either approach alone.
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.
Effective Weight Training Workouts for Weight Loss
The best weight training routine for weight loss combines compound movements (exercises working multiple muscle groups) with consistent effort. Aim for 2–3 strength sessions per week, allowing at least one rest day between sessions for muscle recovery. Key exercises include squats, deadlifts, bench presses, rows, and overhead presses — these burn significant calories and build functional strength.
Start with weights you can lift safely for 8–12 repetitions, completing 3 sets of each exercise. Beginners should prioritise form over weight — consider working with a qualified fitness professional initially. Progressive overload (gradually increasing weight or repetitions) keeps your body challenged and prevents plateaus. Prescription weight loss medication (such as GLP-1 injections used in UK weight loss programmes) works alongside exercise by reducing appetite, but physical activity remains essential for best results. Track your progress using our free progress tracker to stay motivated.
- 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 depends on your diet, consistency, and starting point. Weight training alone without calorie reduction typically doesn't produce significant weight loss, as you may gain muscle whilst losing fat (scale weight may stay similar). The NHS recommends combining strength training with a reduced-calorie diet for measurable weight loss — aim for 0.5–1kg per week. Use our BMI calculator to track changes in body composition, not just the number on the scales.
How does weight training compare to cardio for weight loss?
Both are valuable. Cardio burns calories during the activity; weight training burns calories during and after exercise through muscle building and metabolic effects. Ideally, combine both — the NHS recommends 150 minutes of moderate aerobic activity plus 2+ strength sessions weekly for optimal health and weight management. This combined approach is more effective than either alone for sustainable results.
Can weight training help if I'm taking GLP-1 weight loss medication?
Yes, absolutely. Weight training is particularly important when taking prescription weight loss medication because these drugs may increase the risk of muscle loss during weight loss. Strength training preserves lean mass whilst the medication reduces appetite, creating ideal conditions for fat loss. Our GLP-1 weight loss calculator can show projected outcomes when exercise is combined with medication.
How long before I see weight loss results from weight training?
Most people notice improvements in strength and energy within 2–3 weeks, but visible weight loss typically takes 4–8 weeks depending on your diet. Remember that muscle is denser than fat — you might not see dramatic scale changes initially, but your body composition improves. Take measurements and progress photos alongside weigh-ins for a fuller picture of your progress.
Should I do weight training if I have a high BMI?
Yes, but start gradually and consult your GP first, especially if you have joint problems or existing health conditions. Begin with lighter weights, bodyweight exercises, or resistance bands, focusing on form. A personal trainer experienced with weight management can design a safe progression. Check your BMI using our free calculator, and discuss appropriate exercise intensity with your GP or a qualified fitness professional.
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.