ChatGPT generates responses to word prompts with amazing (for the most part) speed and accuracy. With seemingly so much power, can it also design effective workouts for you?
By comparing the AI chatbot’s training plans to similar exercises and routines currently available on websites and apps, it’s easy to see what the chatbot is doing well and highlight potential weak spots. Here’s what to know about ChatGPT and its use in fitness.
What is ChatGPT?
The AI ChatGPT chatbot works by generating natural responses to prompts that you type. Although this type of technology has been around for a while, ChatGPT in particular stands out for its (mostly) accurate and intelligent responses.
Despite some limitations – the chatbot has limited information about the world after around 2021 – it’s useful for summarizing books, writing a resume, debugging code and much more. But does it have enough information to design a workout plan for you? Here’s how ChatGPT answered common requests for three different types of training plans.
ChatGPT Basic Training Plans
For the first prompt, I asked ChatGPT to create a training plan for beginners. The basic training plan generated included time for cardio, resistance training, warm-ups and cool-downs.
For the most part, this sounds like a solid plan that you could find on any beginner-friendly workout app, such as J&J’s official 7-Minute Workout. There’s even a note at the end to increase your duration slowly over time and stay hydrated, which is great advice for any athlete.
In this case, ChatGPT responded to the prompt with a standard list of exercises that would work well for many people. If you’re interested in a simple, straight-forward fitness routine, his suggestions are legit.
Meanwhile, a second plan for more experienced athletes follows a similar format, including plenty of examples of cardio, core and resistance training. Each section includes many options.
For example, you may decide to use resistance bands or weights for strength training or high-intensity interval training (HIIT) and cycling for cardio work.
A note reinforcing the importance of rest and recovery helps ensure you don’t overtrain either. Again, this is a reliable plan for increasing your base fitness.
What if you are recovering from an injury? It’s safest (and always recommended) to consult your doctor with any specific questions about how you can exercise with an injury or other health issue, but I wanted to see how the bot would react.
Wisely, this answer also includes a prompt to listen to your healthcare provider, so ChatGPT covers its bases that way. It also encourages you to stretch gently, incorporate low-impact activities when appropriate, and avoid pushing too hard right away.
As someone who has recovered from a fair amount of sports injuries, this is the same kind of advice I received from doctors and physiotherapists when returning to activities. Again, nothing can replace personalized advice from a healthcare provider, but the chatbot gets the broad strokes correct and advises caution.
How ChatGPT Creates Execution Plans
Next, I prompted the chatbot to create an execution plan. He answered with several questions about my current fitness level, as well as general training goals, to generate a more detailed answer.
I answered the questions in order, and that provided a multi-week plan. The plan is actually pretty solid, even taking into account potential injuries, but it didn’t go into more granular details like pacing.
If your goal focuses on speed (eg, running a 10k in under an hour), you might want a plan that targets a certain pace. In this example, you need to maintain a pace of approximately 9:30/mile to complete the 10k in under an hour.
Even with a few attempts at follow-up questions, the chatbot did not respond with specific pacing information. Compared to similar Runner’s World workout plans, ChatGPT answers are not as detailed; however, they do offer basic plans that can help you prepare for specific distances.
However, there is a certain level of self-awareness with ChatGPT advice on this topic (if you can say such a thing about AI technology). For example, if you ask him to create a running plan that will help you qualify for the Boston Marathon, he will ask you to find a plan online that already meets that ambition. It’s a huge goal, one that’s been going on for years even for many talented runners, and the app rightly doesn’t try to offer a pat answer.
Although ChatGPT provides adequate workout plans for runners, there are plenty of free running plan resources online that offer much more detail. Over time, however, it’s likely the chatbot will be able to provide more detailed plans that take into account pacing, heart rate zones, and more information.
ChatGPT Bodybuilding Plans
Likewise, ChatGPT’s general bodybuilding plan is also quite reliable, calling for bodyweight exercises like squats and pushups as well as barbell rows. It’s similar to what you might find in the best bodybuilding apps.
What if you have more specific questions about how to perform the exercises correctly? The chatbot can also help you.
In this example, I received detailed instructions on the correct way to do deadlifts. He offered helpful tips on your stance, grip, and even breathing techniques to get the most out of this particular exercise.
If you ever need to double-check how to perform a certain exercise, or just want to try a new set of strength training, then ChatGPT is a helpful resource. The simple, straightforward answers and training plans offer plenty of information for both beginners and more experienced athletes looking to increase their strength. Just be sure to verify information from reputable sources before following ChatGPT’s advice.
It is possible to use ChatGPT to help you achieve your fitness goals
While ChatGPT cannot replace the role of an experienced personal trainer or coach, it can provide accurate and usable training plans for anyone just looking for the basics. Whether you want to start a new workout habit or shake up your current routine, the AI tool offers concise and quick answers for your exercise plans. It will be exciting to see how this technology continues to evolve and impact the fitness world in the future.