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
Weightlifting for Weight Loss — How to Use Strength Training Effectively
Weightlifting is one of the most effective forms of exercise for weight loss because it builds muscle, increases your metabolic rate, and helps your body burn more calories throughout the day. Unlike cardio alone, strength training preserves lean muscle mass during weight loss, which is crucial for maintaining a healthy metabolism. In the UK, combining a structured weightlifting program with a reduced-calorie diet and professional support — such as prescription weight loss medication or NHS weight management services — can significantly improve your results. Start by checking your current BMI using our free BMI calculator to establish your baseline, then create a realistic plan with your GP.
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 Weightlifting Supports Weight Loss and Metabolism
Weightlifting burns calories during exercise, but its real power lies in what happens after. Resistance training increases muscle mass, and muscle tissue requires more energy to maintain than fat tissue — meaning your resting metabolic rate rises even on rest days. This is why strength training is so effective for weight management in the UK fitness approach.
Key metabolic benefits:
- Increased resting metabolic rate (can burn 20–30% more calories daily with regular training)
- Improved insulin sensitivity — particularly important if you're at risk of type 2 diabetes
- Preserved lean muscle during weight loss (cardio alone can lead to muscle loss)
- Enhanced hormonal balance — strength training supports healthy hormone regulation
- Long-term fat loss sustainability — muscle loss from diet-only approaches often leads to weight regain
Research shows combining weightlifting with a calorie deficit produces better fat loss outcomes than diet alone. The NHS recommends resistance exercise at least twice weekly as part of a comprehensive weight management strategy.
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.
Structuring a Weightlifting Program for Weight Loss
A weight loss-focused weightlifting program should combine compound movements (squats, deadlifts, bench press, rows) with progressive overload — gradually increasing weight or reps over time. Aim for 3–4 sessions weekly, 45–60 minutes each, targeting all major muscle groups.
Beginner structure: Start with lighter weights focusing on form, 8–12 reps per set, 2–3 sets per exercise. Rest 60–90 seconds between sets. As strength improves, gradually increase weight while maintaining controlled form.
Combine your weightlifting program with a sustained calorie deficit of 500 kcal daily for approximately 0.5 kg weekly loss. Use our free GLP-1 weight loss calculator to estimate results if you're considering prescription weight management alongside your fitness routine. Track your progress with our free progress tracker to monitor both strength gains and weight changes over time.
- 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 a weightlifting program?
Weight loss depends on your calorie deficit, diet quality, and starting point. Weightlifting alone typically supports 0.5–1 kg weekly loss when combined with a 500 kcal daily deficit. You'll also gain muscle, which may offset some weight changes on scales — focus on measurements and how you feel rather than weight alone.
Should I do cardio alongside weightlifting for weight loss?
Yes. A combination of strength training (2–4 weekly) and moderate cardio (150 minutes weekly) is most effective. Weightlifting preserves muscle, whilst cardio boosts calorie burn and cardiovascular health. The NHS recommends both for comprehensive weight management.
Can I combine weightlifting with GLP-1 weight loss medication?
Yes. Prescription weight loss medications like Mounjaro or Wegovy work alongside exercise and diet. However, inform your prescriber about your fitness routine — they may advise on hydration and nutrition during both medication use and intense training. Always follow your GP's guidance.
Is weightlifting safe if I'm overweight?
Yes, but start cautiously. Begin with light weights, focus on correct form, and consider a gym induction or personal trainer session. If you have joint concerns or existing health conditions, ask your GP for guidance before starting. Progressive overload — gradually increasing intensity — keeps it safe.
How does weightlifting compare to diet for weight loss?
Diet creates the calorie deficit needed for weight loss, while weightlifting protects muscle and boosts metabolism. Both are essential: diet alone often leads to muscle loss and slower metabolism. Combining weightlifting with structured weight management — through diet, lifestyle, and potentially prescription medication if appropriate — gives the best sustainable 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.