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
Workout Plan for Weight Loss at Gym
A structured workout plan at the gym is one of the most effective ways to support weight loss in the UK. Combined with a healthy diet and, for eligible adults, prescription weight loss medication, exercise helps build muscle, boost metabolism, and improve cardiovascular health. Whether you're just starting out or looking to intensify your routine, understanding the right approach to gym-based weight loss makes a real difference. The NHS recommends regular physical activity alongside dietary changes as a cornerstone of sustainable weight management.
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.
Key Workout Types for Weight Loss Results
Effective gym workouts for weight loss typically combine three main elements: cardiovascular exercise, resistance training, and recovery time. Cardio burns calories during and after exercise, raising your heart rate for 20–30 minutes through running, cycling, rowing, or cross-training machines. Resistance training (weights, bodyweight, or machines) builds lean muscle, which increases your resting metabolic rate — meaning you burn more calories even at rest. A balanced approach uses both: aim for 150 minutes of moderate cardio weekly, plus 2–3 sessions of strength training targeting major muscle groups.
- Moderate cardio: Brisk walking, steady jogging, cycling at a sustainable pace (you should be able to speak but not sing)
- High-intensity interval training (HIIT): Short bursts of intense effort (30–60 seconds) followed by recovery periods — very effective for calorie burn in less time
- Resistance training: Compound movements like squats, deadlifts, chest presses, and rows engage multiple muscles and maximise calorie expenditure
- Recovery: Rest days and lower-intensity sessions prevent injury and support sustainable progress
Use our free BMI calculator above to track where you stand now, then monitor your progress as your fitness improves and weight changes.
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 Exercise With Weight Loss Medication and Diet
For many UK adults, combining gym workouts with healthy eating creates the best results. The NHS emphasises that weight loss medication is most effective alongside lifestyle changes, not instead of them. Some adults may be eligible for prescription weight loss treatment — such as GLP-1 injections — if they have a BMI of 30 or above, or 27–29.9 with weight-related health conditions like high blood pressure or prediabetes. These medications may help reduce appetite and support feeling fuller, making it easier to stick to a reduced-calorie diet while exercising.
- A calorie deficit of around 500 kcal per day typically results in losing approximately 0.5 kg per week
- Aim for sustainable pace rather than extreme restriction — the NHS recommends losing no more than 0.5–1 kg weekly
- Combine your gym plan with balanced nutrition (plenty of protein, vegetables, whole grains) for best results
Try our free GLP-1 weight loss calculator to explore how prescription weight loss medication might support your goals — always with GP assessment first.
- 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 go to the gym to lose weight?
The NHS recommends at least 150 minutes of moderate-intensity activity weekly, spread across 3–5 days. Aim for 2–3 resistance training sessions on separate days. Consistency matters more than intensity — regular, sustainable effort beats occasional hard sessions. Start with 2–3 days weekly if you're new to exercise, then build up as fitness improves.
What's the best time of day to exercise for weight loss?
The best time is when you'll actually do it consistently. Some people prefer morning workouts for energy and routine; others prefer evenings. Research shows no significant difference in weight loss based on exercise timing. Focus on fitting workouts into your schedule reliably, rather than chasing an "optimal" time of day.
Can I lose weight at the gym without changing my diet?
Exercise alone is less effective than combining it with dietary changes. Weight loss fundamentally requires a calorie deficit — typically 500 kcal daily for 0.5 kg weekly loss. You can achieve this through diet, exercise, or both, but research shows the combination of both produces the best results and is more sustainable long-term.
How do I know if my weight loss is healthy?
Use our free weight converter and BMI calculator to track your progress. Healthy weight loss is typically 0.5–1 kg per week. If you're losing faster, you may be losing muscle alongside fat. Your GP can assess your personal situation and advise whether your pace is safe for your individual health.
Does strength training actually help with weight loss, or is cardio better?
Both matter. Cardio burns calories during exercise; strength training builds muscle, which increases your resting metabolic rate. A combination is most effective. Muscle tissue is metabolically active — even at rest, it burns more calories than fat tissue — so resistance training supports long-term weight management better than cardio alone.
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.