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 The Gym
A structured workout plan at the gym is one of the most effective ways to support sustainable weight loss in the UK. Regular exercise burns calories, builds muscle, and improves cardiovascular health — all essential for long-term weight management. The best results come from combining gym workouts with a balanced diet and, where appropriate, professional support. Our free BMI calculator can help you establish your current health baseline, and our GLP-1 weight loss calculator shows how different approaches — including prescription weight loss medication — work alongside exercise for optimal results.
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.
Building An Effective Gym Workout Plan For Weight Loss
A sustainable gym workout plan for weight loss should combine cardiovascular exercise, resistance training, and recovery time. The NHS recommends adults aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity weekly, plus strength training twice per week.
- Cardiovascular training: Treadmill running, cycling, rowing, or elliptical work burns significant calories. Start with 20–30 minute sessions, three times weekly.
- Resistance training: Weight training, bodyweight exercises, or resistance machines build lean muscle, which increases your resting metabolic rate — meaning you burn more calories at rest.
- Circuit training: Combining cardio and strength in short bursts (30 seconds work, 15 seconds rest) maximises calorie burn and is time-efficient.
Progressive overload is key — gradually increase weights, duration, or intensity each week. The NHS recommends losing weight at a rate of 0.5–1 kg per week for sustainable, healthy results. Track your progress using our free progress tracker to monitor both weight and fitness improvements over time.
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 Nutrition And Medical Support
Exercise alone, whilst valuable, works best when combined with dietary changes and adequate nutrition. Aim for a calorie deficit of approximately 500 kcal per day to lose roughly 0.5 kg weekly — achievable through a combination of reduced calorie intake and increased activity.
For those with a BMI over 30 or significant weight to lose, prescription weight loss medication may be recommended by your GP as part of a comprehensive weight management approach. Nhs weight loss programmes in your area may offer combined exercise classes, dietary support, and prescribing services. Always consult your GP or a qualified healthcare professional before starting a new exercise programme, especially if you have existing health conditions, are taking medications, or are considering prescription weight loss support.
- 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 go to the gym for weight loss?
The NHS recommends at least 150 minutes of moderate aerobic activity weekly, plus strength training twice weekly. For most people, this works out to 3–5 gym sessions per week of 30–60 minutes each. Consistency matters more than intensity — sustainable routines are better than sporadic intense sessions.
What's the best type of gym exercise for burning calories?
High-intensity interval training (HIIT) and circuit training burn the most calories in the shortest time. However, steady-state cardio (running, cycling, rowing) for 30–45 minutes is also very effective. Combining both approaches — cardio plus resistance training — gives the best overall results for weight loss and fitness.
Can gym workouts alone lead to weight loss without changing my diet?
Exercise alone is less effective than exercise plus dietary changes. A calorie deficit is required for weight loss, and diet typically accounts for 70–80% of that deficit. Combine gym workouts with a balanced, reduced-calorie diet for best results. Use our BMI calculator to establish your starting point and discuss nutrition with your GP.
How long before I see weight loss results from the gym?
Most people notice changes in energy, fitness, and how clothes fit within 2–4 weeks. Measurable weight loss typically appears after 3–4 weeks of consistent exercise and dietary changes, at a rate of 0.5–1 kg per week. Use our progress tracker to log weekly changes and stay motivated.
Should I combine gym workouts with prescription weight loss medication?
Yes — prescription weight loss medications like GLP-1 injections are designed to work alongside exercise and dietary changes, not replace them. If your GP recommends prescription weight management support, continue your gym routine and balanced eating. Our GLP-1 weight loss calculator can help you understand projected outcomes when combining medication with exercise.
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.