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
Gym Workout Plan for Weight Loss
A structured gym workout plan is one of the most effective ways to support weight loss alongside a reduced-calorie diet. Regular resistance and cardiovascular exercise helps burn calories, build muscle, and improve overall health. The NHS recommends adults do at least 150 minutes of moderate-intensity aerobic activity per week, plus strength training twice weekly. However, exercise alone is rarely enough for significant weight loss—nutrition and overall weight management matter equally. This guide covers evidence-based gym routines, how to structure your training, and how to combine exercise with other proven weight management strategies.
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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.
Building Your Gym Routine for Weight Loss
An effective weight loss gym routine typically combines cardiovascular exercise and resistance training. Cardio (running, cycling, rowing) burns calories during and after exercise. Resistance training (weights, machines) builds muscle, which increases metabolic rate and helps preserve muscle during weight loss.
- Cardiovascular training: Aim for 150–300 minutes of moderate-intensity activity weekly (brisk walking, cycling, swimming). High-intensity interval training (HIIT) is time-efficient and effective for calorie burn.
- Resistance training: Perform 2–3 sessions weekly targeting major muscle groups. Start with lighter weights and focus on form before increasing load.
- Recovery: Include 1–2 rest days weekly and prioritise sleep—both support muscle recovery and weight loss.
The most important factor is consistency. A moderate routine you'll stick to beats an intense plan you'll abandon. Track your progress using metrics like weights lifted, distance covered, or using our free progress tracker to log weight changes 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 Effective Weight Management
Exercise supports weight loss but isn't sufficient alone—a reduced-calorie diet is essential. The NHS recommends a calorie deficit of around 500 kcal daily for safe weight loss of approximately 0.5–1 kg per week. Many people find combining diet, exercise, and behaviour change gives the best results. Our GLP-1 weight loss calculator can help you understand how prescription weight loss medication (such as semaglutide or tirzepatide) might complement your gym routine if prescribed. Check your current BMI using our free BMI calculator to understand your starting point. For significant weight loss, some adults also benefit from prescription weight management support—always discuss this with your GP to explore what's right for your individual health.
- 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-intensity aerobic activity weekly (roughly 3–5 gym sessions) plus 2 strength training sessions. However, even 2–3 sessions weekly is effective if you maintain a calorie deficit through diet. Consistency matters more than frequency—a routine you'll sustain beats an intense schedule you'll abandon.
Should I do cardio or weights first for weight loss?
Either order works, but many people prefer resistance training first while energy is highest, then cardio after. This preserves strength performance. What matters most is that you do both—resistance training builds muscle (which supports metabolism), and cardio burns calories. Choose the order that keeps you consistent.
Can I lose weight with just gym exercise, without changing my diet?
It's very difficult. Weight loss requires a calorie deficit, which is much easier to achieve through diet than exercise alone. You'd need to burn 500+ extra calories daily at the gym, which is challenging and time-consuming. The most effective approach combines a modest calorie reduction in diet with regular exercise.
What's the best gym routine for a beginner starting weight loss?
Start with 3 gym sessions weekly: 2 resistance training sessions (full-body, lighter weights, focus on form) and 1 cardiovascular session (30 minutes moderate intensity). Add a 4th session after 4–6 weeks. Include warm-up and cool-down. Many gyms offer free induction sessions—use these to learn proper technique.
How long before I see weight loss results from gym workouts?
You may notice improved fitness (endurance, strength) within 2–3 weeks. Visible weight loss typically appears after 4–8 weeks when combined with a calorie deficit. Remember: building muscle may offset some weight loss initially, so track progress through measurements, how clothes fit, and energy levels—not just scale weight.
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.