As a personal trainer, I am not the biggest fan of ChatGPT, especially for building gym workouts or routines. After all, I don’t exactly want my job to be redundant. But I do see the benefit if you can’t afford a personal trainer — they don’t come cheap — and need some guidance before heading into your next workout.
One of my biggest bugbears is generic AI workouts that don’t train people as individuals based on their very specific needs — but there is a way around that. You just need to know which prompts to use and the right questions to ask.
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3 prompts to build better workouts with ChatGPT
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The best workout prompts for ChatGPT will deliver you results tailored to you and your goals. Whether you want to build muscle and strength, increase aerobic capacity, run faster, or improve mobility, there are some questions and prompts I recommend you ask.
1. Be specific (and ask ChatGPT to be)
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Maybe your goal is to run faster, but that doesn’t mean heading into your next run and increasing pace straightaway. You’ll need a plan that gradually increases intensity and builds out a routine based on current ability and access to exercise. If you’re turning to ChatGPT instead of apps like Runna, you’ll need to get specific.
For example, I prompt ChatGPT by detailing my specific goals (“I am an intermediate runner, and I want to run a sub-25-minute 5K in three months” is a starting point). Then, I might throw in how much time I have to train (hours, days and weeks are all important to specify), plus what routes and equipment are available to me.
Your experience is necessary so that ChatGPT knows where to start and how quickly to progress your routine, and I would also include any limitations, such as injuries or rest days.
It never hurts to actually ask ChatGPT to be specific, and you can use the prompt “/CHECKLIST” for simple and organized results. And on that note, I have summarized my ideas below:
Goal: Gain muscle, build endurance, lose fat, or increase strength, for example.Equipment: Free weights, gym machines, outdoor parks, gym, home, etc.Time: 30, 60, 90 minutes, or more or less. This also helps with how many sets, reps, or exercises you might have.Frequency: How many times per week can you train? How long does your plan need to be?Experience: Beginner, intermediate, advanced, semi-pro, pro.Limitations and injuries.Form: I would request extra tips for that personal trainer touch, if you need it.Personal: Sex, age, weight, height.
Here’s one I made earlier:
“Design me a four-week program to build muscle as an intermediate lifter using progressive overload. I can train three days per week for 60 minutes. I need a full-body workout targeting the major muscle groups, plus form tips for each exercise. Please include rest days, sets, reps and tempo.”
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OR
“Build a 15-minute yoga routine for bedtime. I already practice three times a week, and I have a yoga mat and two blocks. It needs to be suitable for lower back pain.”
2. Ask for language you understand
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Gym lingo is confusing. Even I hear terms and roll my eyes, and I live and breathe this industry every day. You can remove ambiguity and technical terms by prompting ChatGPT with this: “/ELI5”
Confused? Don’t be. The goal of this prompt is to remove any confusion. It means “Explain like I’m five,” and it’s genius. ChatGPT will answer your questions and deliver your program in a very easy-to-understand way. I have tested this multiple times and applied it to topics like rugby (I have zero knowledge of it) just to make sure it really works.
3. Ask for formatting and always follow up
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Follow-up questions are so important and will help you get the most detailed and specific results. If something doesn’t work or you need more information, ask for it. That might be exercise substitutions or equipment alternatives. In other words, don’t expect it to be perfect on the first attempt.
I would also follow up with form and technique cues. For example, “Please tell me how to do a barbell bench press with correct form. Make it clear and step-by-step using simple language and cues.”
I like to make my requests conversational and provide context by using a relaxing tone and chatting; the more you can feed ChatGPT, the better. Think of it as an extension of how you’d communicate with a trainer in real life or by text.
Finally, I would define the format you want your workout schedule to take, like checklists, step-by-steps, or tables. so that your program is clear and easy to follow in the gym. If you plan to print it, say, or if you need it to be tailored for your smartphone, also mention this. Again, the “/CHECKLIST” prompt works well for this.
Bottom line
Although I don’t think you can replace the personal nature of a personal trainer (who is going to shout “one more rep!” at you in the gym?), I do see the benefit of ChatGPT for getting you started with a workout plan, as long as you use the correct questions and prompts.
Once ChatGPT Health becomes widely available, gym-goers may sync it with their preferred fitness apps, so if it can be beneficial for overall health and lifestyle, why not see if it can support your goals?
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