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 Routine for Women's Weight Loss
A structured workout routine is one of the most effective ways to support weight loss and improve overall health. Combined with a balanced diet and sustainable lifestyle changes, regular exercise helps build muscle, boost metabolism, and improve cardiovascular fitness. This guide covers evidence-based workout routines aligned with NHS recommendations for UK women seeking sustainable weight management. Whether you're starting from scratch or looking to intensify your fitness routine, understanding the right balance of cardio, strength training, and flexibility work is essential for long-term 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.
Types of Exercise for Weight Loss
The most effective workout routine for women's weight loss combines three types of exercise: cardiovascular training, strength/resistance work, and flexibility training. The NHS recommends that UK adults aim for at least 150 minutes of moderate-intensity aerobic activity per week, plus strength exercises on two or more days per week.
- Cardiovascular exercise — walking, jogging, cycling, swimming, or dancing burns calories and strengthens your heart. Start with 30 minutes, 3–5 times per week.
- Strength training — weights, resistance bands, or bodyweight exercises build muscle, which increases resting metabolic rate (the calories your body burns at rest). Two sessions per week is the NHS target.
- Flexibility and balance — yoga, Pilates, or stretching reduces injury risk and supports recovery between workouts.
The combination of all three is more effective for weight loss and weight management UK guidance than cardio alone, because muscle tissue burns more calories than fat tissue at rest.
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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.
Creating Your Personal Workout Plan
An effective workout routine for women starts with assessing your current fitness level and setting realistic goals. Use our free BMI calculator above to establish your baseline health metrics and understand where you stand relative to NHS weight loss recommendations. A sustainable routine typically looks like: two to three strength-training sessions (30–45 minutes each), two to three cardio sessions (20–30 minutes each), and one flexible day for yoga or rest.
Progressive overload — gradually increasing weight, repetitions, or intensity — keeps your body challenged and prevents plateaus. Track your progress using our free progress tracker, which helps you monitor not just weight but also fitness improvements over time. Remember: consistency matters more than intensity. A moderate routine you stick to for 12 weeks will deliver better results than an intense routine you abandon after two weeks.
- 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 quickly will I see weight loss results from exercise?
Most women notice changes within 3–4 weeks of consistent exercise — often improved energy, clothes fitting better, or strength gains before significant scale changes. Sustainable weight loss is typically 0.5–1 kg per week when combined with a reduced-calorie diet. Building muscle through strength training may offset some fat loss initially on the scale, so use our BMI calculator and progress tracker to monitor overall body composition rather than weight alone.
Do I need to join a gym to follow a workout routine for weight loss?
No. Effective workouts can be done at home using bodyweight exercises (push-ups, squats, lunges), resistance bands, or YouTube fitness videos. A gym provides equipment and structured environment, but consistency with home workouts outweighs the convenience of a gym membership. Choose what fits your lifestyle and budget.
Is diet more important than exercise for weight loss?
Both matter, but weight loss primarily comes from creating a calorie deficit through diet — you can't out-exercise a poor diet. The NHS recommends combining a balanced, reduced-calorie diet with regular exercise for best results. Exercise supports weight loss by burning calories, building metabolism-boosting muscle, and improving cardiovascular health and wellbeing.
Can a workout routine replace prescription weight loss medication?
Exercise is essential for sustainable weight loss, but some women benefit from additional support. GLP-1 weight loss medications like Mounjaro or Wegovy may be recommended by your GP if you have a BMI of 30 or above or 27+ with weight-related health conditions. These are always used alongside diet and exercise, not instead of them. Our GLP-1 weight loss calculator can show potential outcomes when combined with lifestyle changes.
What's the best workout routine for women over 40?
The principles remain the same: mix cardio, strength training, and flexibility work. However, women over 40 may need to prioritise strength training (to combat age-related muscle loss) and include adequate recovery days. Always consult your GP before starting a new exercise programme, especially if you have existing health conditions or are taking medications.
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.