Create exercises based around your equipment and fitness level

Online exercise routines can be a great resource, but a significant challenge with this approach is the variation in access to equipment among people. Nothing tanks a lesson further than realizing you practically need a full home gym halfway through the video.

Furthermore, everyone is at a different point in their fitness journey, which means considerations such as initial fitness levels, existing injuries, and time availability also play crucial roles.

ChatGPT helps all this by helping us create a routine catered specifically to the equipment we have (or don’t), as well as our unique situation in life. 

We can demonstrate the first problem by simply asking to ChatGPT to make us a workout routine. It runs into the same issues a personal trainer might in that without specific information, you’d get a scattershot of ideas. So much like a person, we either need it to ask us a few clarifying questions, or we need to provide the important details.

We likely won’t need to create a custom GPT for this task, but it’s probably a good idea. Due to the statistical way in which it provides answers, getting it to ask the necessary questions first can be hit and miss unless we’re clear about that step. In order to get a routine catered more to our needs, let’s try something like this:

INSTRUCTIONS

THE RESULTS

Immediately we’re given a light workout that does indeed add up to about 10 minutes. It looks like this:

Given your situation and goals, here’s a low-impact, equipment-free, 10-minute workout routine focused on core strength, suitable for a beginner with knee issues. Remember to start each session with a short warm-up to prepare your muscles and joints, and finish with a cool-down to help your body recover.

Warm-Up (2 minutes)

• March in Place: 1 minute
• Shoulder Circles: 30 seconds (15 seconds in each direction)
• Wrist Circles: 30 seconds (15 seconds in each direction)

Workout Routine (7 minutes)

Perform each exercise for 45 seconds, followed by 15 seconds of rest before moving on to the next exercise.

Wall Push-Ups:

Stand facing a wall, slightly more than arm’s length away.

Place your palms on the wall at shoulder height and shoulder-width apart.

Bend your elbows and bring your chest toward the wall, keeping your body straight.

Push back to the starting position.

Standing Bicycle Crunches:

Stand up straight with your feet shoulder-width apart.

Place your hands behind your head without interlocking your fingers.

Lift your right knee toward your chest.

At the same time, twist your torso so your left elbow meets your raised right knee.

Return to the starting position and repeat on the other side, alternating.

Modified Plank:

Start on your knees and elbows with your elbows directly under your shoulders.

Keep your back straight and your core engaged, creating a straight line from your knees to your head.

Hold the position, keeping your hips level and your core tight.

Bird Dog (from knees):

Start on your hands and knees with your hands under your shoulders and your knees under your hips.

Extend your right arm forward and your left leg back, keeping both parallel to the ground.

Hold for a few seconds, then return to the starting position.

Repeat with your left arm and right leg.

Side Plank (from knees) – Left Side:

Lie on your left side with your knees bent and stacked.

Prop your upper body up on your left elbow, which should be directly under your shoulder.

Lift your hips off the ground, forming a straight line from your knees to your shoulders.

Hold the position, then switch sides.

Side Plank (from knees) – Right Side:

Repeat the side plank on your right side.

Cool-Down (1 minute)

• Deep Breathing: 1 minute

Sit or stand comfortably.

Take deep breaths, inhaling through your nose and exhaling through your mouth.

Focus on relaxing your muscles with each exhale.

This routine is designed to be gentle on your knees while effectively strengthening your core. If you experience any pain or discomfort, especially in your knees, stop the exercise and consult a physical therapist or fitness professional. As you progress, you can increase the duration of each exercise or add more repetitions to keep challenging yourself. Remember, consistency is key, and it’s always best to listen to your body and proceed at a pace that feels right for you.

What’s nice is if anything seems overly odd and isn’t explained as deeply as you’re like… say a “Bird Dog” for instance, you can ask for further elaboration. Also, if you need variations on any of these, you can modify as much as you’d like until you get a set of exercises that works well for you. 

IT’S NOT A PERSONAL TRAINER

Important to note here–as with anything you do with ChatGPT–is that it is very human-like in its ability to give incorrect advice. Is it worse than a standard YouTube video? Probably not, but it’s good to exercise caution with any advice, regardless of where it comes from. When we’re dealing with your health or fitness, it would be key to definitely listen to your body and if something feels off, to not just keep hammering through because a robot tells you to. 

ALTERNATE USES

This GPT focuses on personalizing fitness routines based on individual circumstances and available equipment, emphasizing accessibility and inclusiveness in fitness. We could use this same reasoning to create something like:

Home Office Ergonomic Adjustments

This GPT could guide individuals in setting up their home office ergonomically with the furniture and equipment they already have. It would offer personalized advice on adjustments to chairs, desks, and computer setups to reduce strain and improve comfort based on the user’s physical needs and the equipment available, helping to prevent posture-related issues.

Personalized Meditation and Mindfulness Exercises

Leveraging the principle of customization, this GPT would create meditation and mindfulness routines tailored to the individual’s experience level, available time, and specific mental health goals, such as reducing anxiety or improving focus. It could suggest exercises that don’t require any special tools or could be done alongside daily tasks.

Personalized Music Practice Sessions

Adapting the principle of personalization to music, this GPT would create practice routines for musicians based on their instrument, skill level, and practice goals. It could suggest exercises and pieces to work on with the equipment (e.g., musical instruments and accessories) they already own, enhancing the efficiency and enjoyment of their practice sessions.