I have two passions in life; fitness and AI technology. Those two things don’t generally intersect much, and so (if you have been following me for a while), you might not know that in addition to being a fitness enthusiast and formerly-certified personal trainer, I am also an AI content specialist!

But the day has arrived when AI – specifically, an AI tool called ChatGPT – can effectively help you reach your fitness goals! And using my prompting prowess, I’m going to share with you the best ChatGPT fitness prompts for crushing your fitness goals.

Even personal trainers and athletes are starting to use ChatGPT to generate better workout programs, so why not take advantage of it yourself?

And you don’t need to be some tech wizard to wield the power of ChatGPT The Personal Trainer, either. If you’ve never used ChatGPT in your life (even sure what it is), don’t worry, I’ve got you!

We’ll go over all of that in the next couple of sections before we get a-promptin’.

Disclaimer: ChatGPT is not perfect and is not guaranteed to provide accurate information. Before making any changes to your diet, exercise routine, or health in general, you should consult your doctor. Also, be sure to read and understand ChatGPT’s terms of use and privacy policy before using the tool as you should avoid sharing sensitive information with it.

What is ChatGPT? (And What Are Prompts?)

ChatGPT is an AI chatbot developed by OpenAI, an artificial intelligence research company devoted to developing practical AI technology. ChatGPT is based on the GPT (generative pre-trained transformers) language model that utilizes “deep learning” to create text in a conversational, natural-sounding way.

It was trained by consuming large amounts of internet text, so it contains a vast amount of knowledge about a wide range of topics. The tool has only been around since November 30th, 2022, but has already amassed over 100 million users.

Prompts are simply the inputs that you give the AI. These inputs can be questions, instructions, descriptions, or commands. Crafting effective ChatGPT prompts is the secret to getting great outputs from ChatGPT, but don’t worry; I’m a master prompt engineer (if I do say so my self) and have done all the heavy lifting for you.

All you need to do is get set up, and the rest is plug and play!

How to Get Started with ChatGPT Plus

It’s super simple to get started with ChatGPT, and you’ll be off to the races (figuratively and literally) in just minutes.

A plus account isn’t strictly mandatory, but some of these ChatGPT prompts will not work without it. The Plus plan costs $20 per month, but considering you’re getting your own virtual personal trainer (as well as whatever else you end up using it for), it’s a small price to pay! Be sure to read it the terms and service and policy pages before you get started so you understand what you’re signing up for. Here is a quick setup guide:

1. Go to chat.openai.com
2. Register for a ChatGPT account
3. Consider upgrading to ChatGPT Plus for $20 per month. There is a free version, but it uses an older language model, GPT-3.5, and is not nearly as effective as the GPT-4, which is only available on the Plus plan. You’ll also get access to plugins, which are helpful to have for this strategy.
4. Once you’ve upgraded, look in the bottom right corner for your account name and click on the 3 dots next to it. Click on “settings” and then “Beta features.” Toggle on “plugins.”
5. Select “GPT-4” from the drop box at the top, and the little arrow next to it to expand the menu. Click on “plugins” and then “plugin store”
6. Search through the plugin store until you come across “Shimmer: Nutrition Coach” and click on Install
7. Make sure Shimmer is toggled on before you begin. (You’ll see it’s little green leaf logo just underneath the language model selection at the top of the screen.)

You’re all set!

Now you can chat with the AI just as though it were a person. You can use natural language and ask it pretty much anything.

It’s time to get prompting! Just follow these steps.

1. Get Interviewed About Your Fitness Goals

Before ChatGPT comes up with a custom plan for you, it needs to know a little about who you are. But how do you know what information to feed it?

My favorite way to prep ChatGPT to produce custom outputs is by using something I call The Interview Method; you’re going to get ChatGPT to ask you exactly what it needs to know to generate a killer plan for you!

Here’s the first prompt you’ll use:

You are an expert personal trainer and nutritionist who is going to help me reach my health and fitness goals. To get started, ask me a list of at least 15-20 questions about everything you need to know about me in order to create a tailor-made fitness and nutrition plan for me. Make sure you include questions about my goals, limitations, and preferences.

Feel free to customize this prompt if you want it to ask you more questions or dig into certain details.

ChatGPT will then ask you a bunch of questions pertaining to your current fitness level, area of focus, dietary restrictions, specific needs, and other preferences.

Here is an example list of questions it may ask:

1. • What is your age, height, and current weight?
   • What is your gender?
   • What is your current level of physical activity (sedentary, light, moderate, or high)?
   • Do you have any specific fitness goals (e.g., weight loss, muscle gain, endurance training, etc.)?
   • How many days per week are you willing to commit to exercise?
   • How much time can you dedicate to exercise on those days?
   • Do you have any physical limitations or issues that might affect your ability to exercise?
   • Do you have access to a gym or fitness equipment, or do you prefer bodyweight exercises?
   • What types of physical activities or exercises do you enjoy?
   • Are there any types of exercises or activities you dislike or cannot do?
   • What is your current diet like (e.g., vegetarian, vegan, omnivorous, etc.)?
   • Do you have any dietary restrictions/allergies?
   • What are your favorite foods?
   • Are there any foods you dislike or cannot eat?
   • Are you willing to make dietary changes to reach your goals?
   • How many meals and snacks do you typically eat in a day?
   • Do you have any specific dietary goals (e.g., calorie restriction, high protein, low carb, etc.)?
   • Do you drink alcohol? If so, how often and how much?
   • How much water do you drink daily?
   • How is your sleep schedule? How many hours of sleep do you get each night?

Once you get your list of questions, you’re going to copy and paste them into a Google Doc, Word, notepad, or wherever you can edit freely. And then you’re just going to fill out those questions as though it were a questionnaire. This is your opportunity to tell the AI what you need from it, whether you want to lose weight, build muscle, or focus more on nutrition.

You can use full sentences or bullet point responses – whatever is easiest for you!

Once you’ve filled out the survey, you’re going to follow up with this prompt:

Here are my responses to your questions:

{copy paste the entire survey with questions and your anwers}

Please confirm you’ve read and understood my responses, and let me know if you have any additional questions.

ChatGPT will confirm it’s read and understood your responses and will either ask follow-up questions or provide you with a summary. (or both.)

In my case, you can see it made note of all my information, including my migraine condition, my preference for home-based, bodyweight-only exercises, and my favorite foods.

2. Request Your Custom Workout Program

Now ChatGPT has got all your deets and can set you up with a custom workout program. Here’s the prompt I like to use for this step:

Using the information provided above, create a 28-day workout program tailored to my goals and preferences. Make sure that each strength training workout consists of 4 exercises that target all major muscle groups and matches my fitness levels.

ChatGPT will create a customized, week-by-week plan that factors in everything you shared in your survey questions.

For example, here is a fitness plan that ChatGPT gave me based on my responses. It noted my comment about needing to avoid stress on the neck to avoid triggering my migraines and gave me this low-impact fitness plan. (Thanks to my condition, my days of high intensity interval training are probably over for good):

Week 1 & 2:

Day 1: Lower Body Strength Training

1. Squats – 3 sets of 10 reps
2. Lunges – 3 sets of 10 reps (per leg)
3. Glute Bridges – 3 sets of 15 reps
4. Calf Raises – 3 sets of 15 reps

Day 2: Rest or Light Walking

Day 3: Upper Body Resistance Training

1. Wall Push-ups – 3 sets of 10 reps
2. Tricep Dips (using a chair) – 3 sets of 10 reps
3. Bicep Curls (with resistance band) – 3 sets of 10 reps
4. Bent Over Rows (with resistance band) – 3 sets of 10 reps

Day 4: Rest or Light Walking

Day 5: Yoga (Choose a low-impact, beginner-friendly routine)

Day 6: Rest or Light Walking

Day 7: Full Body Strength Training

1. Step-ups (using a chair) – 3 sets of 10 reps (each leg)
2. Plank – 3 sets of 20 seconds
3. Side Leg Lifts – 3 sets of 10 reps (each side)
4. Bird Dog – 3 sets of 10 reps (each side)

Week 3 & 4:

Day 1: Lower Body Strength Training

1. Squats with Toe Raises – 3 sets of 10 reps
2. Side Lunges – 3 sets of 10 reps (each leg)
3. Single Leg Glute Bridges – 3 sets of 10 reps (each leg)
4. Seated Calf Raises – 3 sets of 15 reps

Day 2: Rest or Light Walking

Day 3: Upper Body Strength Training

1. Incline Push-ups (using a table) – 3 sets of 10 reps
2. Tricep Dips with Leg Extended (using a chair) – 3 sets of 10 reps
3. Hammer Curls (with resistance band) – 3 sets of 10 reps
4. Upright Rows (with resistance band) – 3 sets of 10 reps

Day 4: Rest or Light Walking

Day 5: Yoga (Choose a low-impact, intermediate routine)

Day 6: Rest or Light Walking

Day 7: Full Body Strength Training

1. Step-ups with Knee Lift (using a chair) – 3 sets of 10 reps (each leg)
2. Side Plank – 3 sets of 15 seconds (each side)
3. Lying Leg Lifts – 3 sets of 10 reps (each side)
4. Bird Dog with Elbow to Knee – 3 sets of 10 reps (each side)

3. Develop a Nutrition Plan

Now that we’ve got our workout plans sorted out, it’s time to zero in on nutrition. This prompt is similar to the last one, with a focus primarily on food:

Using the information provided above, create a custom nutrition plan tailored to my goals and preferences. Provide at least 3 different options for each meal and snack and include the calories and nutrition profile for each one.

The Shimmer plugin might kick in for this one, but if it doesn’t no worries; it’s only needed for the next prompt.

You’ll get a list of customized meal ideas complete with a high-level overview of its nutrition profile. The nice thing about this is that ChatGPT keeps it simple; no fussy recipes here. (I hate lunch ideas that take forever to prepare – who on Earth has an hour to make low-carb salmon wellington on a Tuesday??)

Here’s an example of the meal plan ChatGPT came up with for me:

Breakfast Options:

1. Oatmeal with Chia Seeds and Honey
   • Calories: 250
   • Carbs: 45g
   • Fat: 5g
   • Protein: 7g
2. Scrambled Eggs with Spinach and Cheese
   • Calories: 300
   • Carbs: 4g
   • Fat: 20g
   • Protein: 20g
3. Protein Smoothie with Berries and Almond Milk
   • Calories: 200
   • Carbs: 25g
   • Fat: 3g
   • Protein: 20g

Lunch Options:

1. Grilled Chicken Salad with Vinaigrette
   • Calories: 350
   • Carbs: 10g
   • Fat: 15g
   • Protein: 40g
2. Quinoa and Vegetable Stir Fry
   • Calories: 400
   • Carbs: 50g
   • Fat: 10g
   • Protein: 15g
3. Turkey and Cheese Wrap
   • Calories: 300
   • Carbs: 30g
   • Fat: 10g
   • Protein: 20g

Dinner Options:

1. Grilled Salmon with Asparagus
   • Calories: 400
   • Carbs: 5g
   • Fat: 20g
   • Protein: 50g
2. Chicken and Vegetable Curry with Brown Rice
   • Calories: 500
   • Carbs: 60g
   • Fat: 10g
   • Protein: 40g
3. Beef Stir Fry with Broccoli and Bell Peppers
   • Calories: 400
   • Carbs: 30g
   • Fat: 15g
   • Protein: 35g

Snack Options:

1. Greek Yogurt with Berries
   • Calories: 150
   • Carbs: 20g
   • Fat: 2g
   • Protein: 12g
2. Handful of Almonds
   • Calories: 160
   • Carbs: 6g
   • Fat: 14g
   • Protein: 6g
3. Apple with Peanut Butter
   • Calories: 200
   • Carbs: 25g
   • Fat: 10g
   • Protein: 7g

4. Track Your Nutrition

You have your nutrition and workout plan in place for the next 28 days – it’s time to get to it! You can start off by telling your ChatGPT Coach what you’ve eaten so far today – and keep it posted on everything you eat for the next 28 days.

Try to indicate portion size as much as you can. If it is approximate, the calories reported might be a bit off, but will still give you a ballpark idea of how much you’re consuming.

For example, I gave it the prompt:

So far today, I’ve eaten a half cup of rolled oats, a half cup of blueberries, a tablespoon of honey, 3 tablespoons of chia seeds, and a grande decaf. latte from Starbucks.

Shimmer kicked in and logged everything, presenting this beautiful summary of how many calories I’ve consumed and how many I have left for the day. It also provides an itemized list of what I’ve eaten and the nutrition profile of each.

I don’t mind telling you that I am a bit obsessed with this. Logging food can be so time consuming, but this makes it so much easier!

Whenever you have a minute throughout the day, stop in on your ChatGPT thread and give it an update on what you’ve eaten. It will keep a running tally of calories consumed so you can easily keep tabs on your nutrition.

5. Ask for Pointers

If you’re new to working out, you’ll want to make sure that you are using proper form when you’re exercising. Watching video tutorials can really help, but sometimes getting detailed instructions can also be really useful.

For example, if you come across a move in your exercise program that you’re unfamiliar with, just ask ChatGPT! For instance:

Can you please give me some pointers on how to do a proper squat for beginners?

And ChatGPT will give you a full breakdown. For instance, for this inquiry, it responded with:

1. Stand Tall: Stand with your feet shoulder-width apart. Your toes should be pointing slightly outward, but not excessively so. Keep your chest up, your shoulders back, and look straight ahead.
2. Start the Movement: Start the squat by moving your hips back as if you’re about to sit down on a chair. This is important to protect your knees.
3. Lower Your Body: Continue lowering your body by bending your knees while keeping your upper body as upright as possible. It’s okay if your torso leans forward a bit, as long as your back stays straight.
4. Depth of the Squat: Aim to lower until your thighs are parallel to the floor. If you can’t go down that low, that’s okay. Go as low as you can while keeping good form.
5. Push Back Up: Push your body back up to the starting position through your heels, not your toes. Keep your knees in line with your feet, not letting them cave inward.
6. Engage Your Core: Throughout the movement, keep your abs engaged as if you’re bracing for a punch. This helps to keep your balance and protect your spine.

Another thing you can ask your AI Coach is for easier or harder variations of your prescribed exercises. For example, I asked ChatGPT:

What are some more challenging variations of mountain climbers I can try?

And the response I got was:

Mountain climbers are a fantastic full-body exercise that primarily target the core, but also work the shoulders, hips, and cardiovascular system. If you’re finding the standard mountain climber too easy, there are several variations you can try to increase the challenge:

1. Cross-Body Climbers: Instead of bringing your knee straight forward, cross it under your body towards your opposite elbow. This variation engages the obliques more intensely.
2. Spiderman Climbers: Bring your knee out to the side to touch your elbow, mimicking Spiderman climbing a wall. This variation also targets the obliques and requires more hip mobility.
3. Climber Twists: Similar to the cross-body mountain climber, but instead of bringing your knee to your opposite elbow, you twist your upper body and bring your opposite elbow to your knee.
4. Sliding Climbers: If you have a pair of sliders or a slick floor with a towel, you can do sliding mountain climbers. The movement is the same, but you keep your toes on the sliders or towel and slide your feet in and out. This variation increases the challenge to your stability and control.
5. Mountain Climbers with a Pause: Perform the mountain climber as usual, but pause and hold for a second or two each time you bring your knee forward. This increases the time your muscles are under tension, making the workout more challenging.
6. High Knee Mountain Climbers: Instead of bringing your knees to your chest, try bringing them as high as possible, towards your shoulders. This requires more flexibility and strength.

This prompt is great for keeping this fresh and

Things to Keep in Mind

Once you make it through your 28-day program, you can repeat the process and ask ChatGPT for a new exercise program to keep things fresh and gradually increase the difficulty. Other than that, there are just a few things to keep in mind when getting advice from ChatGPT:

1 . Once you begin a Chat thread, you can’t change your plugins, so make sure everything you need is enabled before you start! Worst case scenario, you can always start a new thread – just keep in mind you will need to “re-prep” it with your information.

2. ChatGPT’s “memory” is good for a few thousand words. After that, it will start to forget the information you’ve seeded it with. When that happens, prep the AI with your information again.

3. I mentioned it at the start, but it bears repeating: ChatGPT is a robot, not a true professional. As such, you can’t rely on ChatGPT to give you 100% correct information, and it should not be relied on when making decisions regarding your health. It’s a good idea to talk to a professional personal trainer and/or a doctor before integrating any of its suggestions into your routine to avoid injury or mishaps due to misinformation.

Final Thoughts on ChatGPT Fitness Prompts

AI is the future of the fitness industry, and ChatGPT offers fantastic potential for personalizing workouts based on your fitness levels, preferences, and goals. Whether you’re a gym rat, cardio bunny, cycling fanatic, lifter, or any combination thereof, these ChatGPT prompts can help you find success while making your workout program more fun.

Keep in mind that we’re only uncovering the tip of the iceberg when it comes to using AI for our health. It’s fascinating to speculate what kind of AI technology will be available to use in the months and years to come.

In the meantime, here’s to a happy and safe fitness journey!