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 Women's Weight Loss
A structured workout plan is one of the most effective ways to support weight loss and improve overall health. Exercise combined with a reduced-calorie diet can help you lose weight at a sustainable rate and build strength. Our free BMI calculator helps you understand your current health baseline, whilst our weight loss calculator can project potential results when combining exercise with other weight management approaches. This guide covers evidence-based workout strategies specifically for women's weight management in the UK, including how to structure your training for maximum 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.
Effective Exercise Types For Women's Weight Loss
The most effective workouts for women's weight loss combine cardiovascular exercise, strength training, and flexibility work. Research shows that combining these three elements produces better sustainable results than cardio alone.
- Cardiovascular exercise: Brisk walking, running, swimming, or cycling for 150 minutes per week (or 75 minutes of vigorous activity) reduces body fat and improves heart health
- Strength training: 2–3 sessions per week targeting major muscle groups increases metabolic rate and helps preserve muscle during weight loss
- Flexibility and balance: Yoga or Pilates 1–2 times weekly supports recovery and reduces injury risk
The NHS recommends combining both aerobic activity and strength work for optimal weight loss and health benefits. Start at a level that feels manageable and gradually increase intensity over weeks. Individual fitness levels vary, so it's important to listen to your body and progress at your own pace.
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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.
How To Structure Your Weekly Workout Plan
A practical weekly structure for women's weight loss might include: 3 days of cardiovascular activity (30–45 minutes each), 2 days of strength training (20–30 minutes), and 1–2 days of flexibility work like yoga. Rest days are equally important — they allow muscle recovery and prevent burnout.
For best results, track your progress using our free progress tracker to monitor weight changes, energy levels, and fitness improvements over time. Remember that weight loss is not linear — you may lose quickly initially, then plateau as your body adapts. This is normal. Sustainable weight management in the UK typically involves losing 0.5–1 kg per week alongside calorie deficit (around 500 kcal/day) and consistent exercise.
- 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 long before I see weight loss results from exercise?
Most women notice body composition changes within 2–4 weeks of consistent exercise combined with a reduced-calorie diet. Weight loss on the scale may take 3–4 weeks because muscle gain can offset initial fat loss. NHS guidance recommends aiming for 0.5–1 kg per week for sustainable results.
Can I do weight loss workouts if I have a BMI in the overweight range?
Yes, exercise is beneficial at any BMI. Use our free BMI calculator to understand your starting point, then begin with gentle activity and gradually increase intensity. Always consult your GP before starting a new exercise programme, particularly if you have existing health conditions.
Should I combine exercise with other weight loss strategies?
Exercise alone produces modest weight loss; combining it with a reduced-calorie diet is significantly more effective. For weight management in the UK, a calorie deficit alongside consistent exercise is the evidence-based approach. Your GP can discuss additional options including prescription weight loss medication if appropriate.
How much weight can I expect to lose with a regular workout plan?
Results vary significantly based on current weight, diet, consistency, and individual metabolism. On average, combining regular exercise (150+ minutes weekly) with a 500 kcal/day calorie deficit typically results in losing approximately 0.5–1 kg per week over several weeks.
Is strength training important for women's weight loss?
Yes. Strength training 2–3 times weekly preserves muscle mass during weight loss, increases resting metabolic rate, and improves body composition. Many women fear strength work will make them "bulky" — this is a misconception. Strength training helps create a leaner, more toned appearance whilst supporting weight loss goals.
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.