Many gym-goers have experienced this: standing in the gym, facing the same old workout routine for the hundredth time, already losing focus as the workout begins. When your routine becomes boring and predictable, motivation can quickly fade.
Breaking out of this workout rut is often hard. You may not know what exercises to try next, how to use new equipment, or which moves best target your goals. Hiring a personal trainer or subscribing to fitness apps can be expensive and time-consuming.
This is where artificial intelligence (AI) has started to help. ChatGPT, a free AI chatbot launched in November 2022, has become a popular tool for people wanting fresh workout ideas.
A few months ago, I heard from my younger brother that some of his friends, recent university graduates and former athletes, were using ChatGPT to create new workout routines. This intrigued me. Could an AI chatbot really design a safe, effective workout plan tailored to specific goals?
To find out, I asked ChatGPT to create a three-week strength training plan focused on building glute and quad muscles. Then, I showed the plan to certified personal trainer Kristina Earnest to get her expert opinion on its strengths and weaknesses.
The AI’s Plan: Solid But Not Perfect
ChatGPT produced a program with three circuits per week, each containing four exercises as requested. It advised working out three to four times weekly on alternate days. When asked about weights, it suggested choosing a weight that challenges you but still allows good form.
The plan was clear and easy to follow. It included a good variety of exercises aimed at glutes and quads.
What ChatGPT Got Right
Trainer Kristina Earnest said the exercise selection made sense. The circuits targeted the intended muscle groups and included varied movements to activate different muscle functions.
“ChatGPT did well by focusing on the goal and choosing movements that work the right muscles,” Earnest said.
She also noted the variety helps improve the neuromuscular connection—how your brain recruits the correct muscles during exercise.
Where the Plan Fell Short
However, the AI plan did not consider individual fitness levels. It suggested training the lower body four to five times a week, which Earnest said is too frequent.
“Your lower body muscles are strong and need recovery time after heavy lifting,” she explained. “I wouldn’t recommend leg workouts that often.”
Earnest advises starting with one to two lower-body sessions per week and focusing on heavier weights during those workouts rather than increasing volume.
Another major drawback: ChatGPT did not include any form tips or coaching cues unless specifically asked. This is risky, especially for beginners.
“A real trainer provides live feedback on technique and modifications,” Earnest said. Without such guidance, poor form can lead to injury.
When prompted, ChatGPT did provide detailed form tips. This shows the quality of AI workouts depends heavily on the user’s questions.
Finally, the plan lacked warm-up, cool-down, and injury-prevention advice. These are important for preparing the body and aiding recovery, especially with heavy training.
When to Use AI for Workouts
ChatGPT and similar AI tools can be useful if:
You want new ideas or a structured routine
You are bored of your current workouts
You have experience lifting safely and programming workouts
But avoid using AI if:
You are a beginner or recovering from injury
You need personalized coaching or detailed guidance
You are training for a specific event or goal
Remember, AI is a helpful tool but not a substitute for a professional trainer.
Sample ChatGPT Prompts for Better Workouts
“Create a glutes and quads workout for a beginner with warm-up and cool-down.”
“Write a 30-minute dumbbell routine with form tips for each exercise.”
“Suggest a 3-day weekly lower body plan with rest days.”
“Modify this routine for someone with knee pain.”
“Explain how to do a Romanian deadlift with proper form and common mistakes.”
My Conversation With ChatGPT
I asked for a three-week glute and quad workout with three circuits of four exercises each, lasting about 30 minutes per session. I wanted advice on how often to train and how heavy my dumbbells should be.
ChatGPT responded with detailed weekly circuits, listing exercises like dumbbell squats, lunges, Romanian deadlifts, and hip thrusts. It recommended working out three to four times per week in week one, increasing to four to five times per week in week two, and suggested weights that challenge but do not sacrifice form.
When I told it I’m a 26-year-old woman, ChatGPT advised starting with light to moderate dumbbells, around five to ten pounds, and increasing weight as strength improves. It emphasized prioritizing good form over lifting heavier weights.
