How to use ChatGPT to build a personalized workout plan

Hi Friends! 

Have you tried yet to use ChatGPT to write a workout plan for you?

In an effort to not get left behind with technology, I have been using it casually just to learn.  And I’ve had a lot of fun having it recommend meal plans and workouts that support fat loss and muscle building.  

Here’s what I’ve learned:

The way to get the best output is going to be to give it the right prompts, the right context, and the right resources.

1) The right prompt:  If you just ask “write me a workout plan,” you’ll get something generic. (which honestly, might be all that you want right now, but you decide!)

Also, let it know your goals. I wrote: I want a workout that will give me the body of a professional level bikini competitor!

2) The right context: offer up as MUCH information that you can think of.   

• Your age, height, weight, etc.

• Tell it how many days you can truly work out

• Tell it what you enjoy doing 

• Tell it what hurts or feels limiting 

• Tell it what equipment you have at home.

3) And finally, the right resources: 

I upload PDF’s I’ve purchased from other creators (If you’ve bought mine, feel free to upload them to chat and explain you like my style of eating and exercise.

I’ve also added website links to workouts or creators that I like.  For example, I gave Chat this workout link and said that I enjoy this type of weight training split. 

Here’s an example of how specific I’d be.

“Act as an experienced strength and conditioning coach who specializes in women over 40. Create a weekly exercise plan for fat loss and muscle retention that will get me a bikini body by summer. I can work out 6 days a week, I enjoy running, I have dumbbells and bands at home, and I want workouts under 45 minutes.  I enjoy programs like the one on Health Beet here and here”

That alone gives you a solid framework.

You can also ask for
• A walking focused plan with strength layered in
• A plan for busy weeks when motivation is low
• A cardio lover plan that doesn’t wreck results
• A confidence building restart plan

Here’s some prompt Ideas to get you started!

Prompt 1. The smart starting point

Act as an experienced strength and conditioning coach who specializes in women over 40.
Create a weekly exercise plan for someone with these details:
Age
Height and weight
Primary goal (fat loss, muscle gain, maintenance)
Current activity level
Injuries or limitations
Equipment available
Days per week available
Keep it realistic and sustainable, not extreme.

Prompt 2. The “I like to walk but want results” plan

Act as a fitness coach who understands fat loss physiology.
Build an exercise plan for someone who enjoys walking but wants better body composition results.
Include walking guidelines, strength training recommendations, and explain why each piece matters.

Prompt 3. The busy woman plan

Act as a coach designing workouts for busy women over 40 with limited time.
Create a plan with workouts under 45 minutes that prioritize muscle retention, metabolic health, and consistency.
Include weekly structure and progression.

Prompt 4. The cardio lover reality check

Act as a no nonsense fitness coach.
Create a plan for someone who loves cardio but wants to improve muscle tone and body shape.
Balance cardio with strength training without eliminating cardio completely.

Prompt 5. The plateau breaker

Act as an expert fitness coach helping someone who has stalled with weight loss.
Design an exercise plan that supports fat loss while protecting muscle.
Explain what usually goes wrong when people rely on too much cardio or random workouts.

Prompt 6. The confidence builder

Act as a coach who prioritizes confidence and long term adherence.
Create an exercise plan that feels achievable, repeatable, and confidence building for a woman over 40 who is restarting after a long break.

I’d love to hear from you!  Have you tried it?  What was the results? I want to hear all about it! 

Hope you enjoy!

Amy Roskelley

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