The central theses
- ChatGPT can create personalized training plans based on your goals and available equipment, helping you stay active at home.
- For best results, be specific with your training instructions and don't hesitate to refine the plan until it meets your needs.
- ChatGPT helpfully explains exercise instructions and gives tips to help you execute the training plan effectively and safely.
When I work from home, sometimes I'm not as active as I'd like to be. Of course, I try to go for a walk on my lunch break or after dinner, but from time to time I feel the urge to do something more physical. I used to look to a YouTube video as a guide to a routine, but the selection there is really overwhelming and not always right for my needs.
This time, I wanted to see what ChatGPT could develop for me. With the recent advent of AI, it seemed only fitting to see if ChatGPT could make my life easier and create a customized training plan for me. What I found was actually quite impressive. The best part is that you can ask ChatGPT to customize your training plan based on the equipment and goals you already have. Of course, there's no telling where ChatGPT gets its information from, but it can actually create a good training plan.
Think about your training topic
Be as accurate as possible
This is where all the fun begins. Coming up with the first idea of asking ChatGPT for a workout can be quite a daunting task. However, it's important to remember that ChatGPT has no feelings and works best when you give it as much information as possible. Be as specific as possible, tell it exactly what your goals are, how you plan to achieve them and if you have any equipment you plan to use.
Don't like ChatGPT's workout plan? That's okay! Just ask it again and tell it which exercises to skip this time and see what it comes up with next. The best thing about ChatGPT is that you can refine whatever you ask until you get the result you want. Ask it once or ten times, it doesn't matter. It has no feelings to be hurt and it won't talk back (unless you want it to). It's there to help you get your desired result, no matter how long it takes.

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The prompt I used to start my training plan
Now it comes down to business
To get things started, I decided to go with a pretty simple and open call. I explained what I wanted and how long the plan would last, and told ChatGPT that I had no equipment to use. The results speak for themselves and honestly, I was blown away by the results on my first attempt.
The command prompt I used was:
I want to start exercising at home. I don't have any equipment, but I want to try to lose some weight and tone my muscles a little. Can you help me create a four-week workout plan? I want to do a variety of different exercises and I want them to be fun.
ChatGPT immediately went to work and within minutes I had my customized 4-week plan. It listed the days and what type of workout to do on each day. Then there was a list of 4 or 5 workouts to do on most days. Without asking, ChatGPT also added an active rest day where you just do light yoga or stretching and a complete rest day where you do nothing at all.

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The plan was almost perfect
But there were a few exercises that I didn’t know
Yes, I said that! There were a few things in the training plan that I had absolutely no idea how to do. This wasn't really a surprise to me because even though I love going to the gym and working out, I never really got into it and learned it. However, ChatGPT supported me and helped me.
One of the exercises was tricep dips with a chair. Since I had no idea how to do it, I just asked ChatGPT for instructions. I kept it simple and asked, “Can you explain to me how to do tricep dips with a chair?” After a few seconds, ChatGPT explained how to set up, what position to start in, how to perform the tricep dips, and even gave me some information on reps and a few suggestions to make it easier.
If you don't quite understand something, ChatGPT is great at explaining it to you in detail and, as mentioned, will probably give you some tips and tricks as well.
Implementation of the training plan
Well, I got what I wanted
The whole idea of this workout was to get my heart pumping and blood circulating, even if just for a few minutes a day. I spend my days working from home on a PC, so doing some sort of exercise regularly is a must. ChatGPT did not disappoint, and after a few minutes on the first day, I was breathing pretty heavily. The workouts don't take too long and are really fun.
I'm about to complete day nine of the four-week training period as soon as I finish writing this article. While I'm getting the hang of it, ChatGPT has added a few extra reps to the workouts this week to make sure I'm still on track to reach my goal. I'm really enjoying the workouts and the fact that I can get ChatGPT to explain anything I don't understand to me is amazing.
If you want to practice a bit from home, ChatGPT can help you a lot with that. Always try to put as much detail as possible into your prompt so that it really meets your needs. Also, remember that you can keep refining the exchange until you are happy with the result.