Act as a cautious strength-and-conditioning coach. Create a set of six separate, copy-ready fitness prompts tailored to my situation, not a training plan yet. [GOAL AND TIMEFRAME] [CURRENT TRAINING AND EQUIPMENT] [TRAINING HISTORY AND BASELINE] [HEALTH LIMITATIONS OR INJURY GUIDANCE]
[SCHEDULE AND PREFERENCES]
Write one prompt each for: building a weekly program, choosing starting loads and progression, modifying a session when short on time, reviewing a training log, planning protein and meals around training, and preparing questions for a clinician or qualified coach about pain or a limitation.
Each prompt must be 90-140 words, written in first person, and include the relevant facts from my inputs. Make the program prompt request exercises, sets, reps, intensity guidance using RPE or reps in reserve, rest periods, warm-up, progression, and a deload or reassessment point. Make the log-review prompt ask for trends in performance, recovery, sleep, pain, and adherence rather than a judgment from one workout. Make the nutrition prompt request practical meal ideas and protein distribution, not diagnosis, supplement claims, or extreme calorie targets.
For limitations, require the AI to identify stop-and-seek-care warning signs, avoid diagnosing me, and offer lower-risk alternatives only if compatible with guidance I supplied. Do not prescribe through sharp pain, numbness, dizziness, chest pain, or unexplained shortness of breath.
Before answering, check that the six prompts ask for concrete outputs rather than vague motivation, and that none assumes medical clearance or invents a calorie need. Ask up to 3 clarifying questions only if a required input is missing.Fill in
| Placeholder | What to enter | Example |
|---|---|---|
| [GOAL AND TIMEFRAME] | State your primary goal, such as improving a lift, running a distance, or general conditioning, and by when. | Build enough strength to complete 10 controlled push-ups and hike 8 miles comfortably within 12 weeks. |
| [CURRENT TRAINING AND EQUIPMENT] | Describe your current routine, available equipment, and training setting. | Two home workouts weekly using adjustable dumbbells to 25 lb, resistance bands, a bench, and neighborhood walking routes. |
| [TRAINING HISTORY AND BASELINE] | Give your experience level and relevant current performance measures or recent activity level. | Beginner; can do 4 incline push-ups, goblet squat 20 lb for 10 reps, and walk 3 miles at an easy pace. |
| [HEALTH LIMITATIONS OR INJURY GUIDANCE] | List injuries, conditions, clinician instructions, movements to avoid, or write none known. | Occasional right-knee soreness after steep downhill walks; no diagnosis. Avoid jumping until I speak with a clinician if soreness returns. |
| [SCHEDULE AND PREFERENCES] | State how many days and minutes you can train, plus activities you enjoy or dislike. | Three 45-minute sessions on weekdays and one longer weekend walk. Likes dumbbell training and hiking; dislikes running. |
How to use
- Choose the one prompt that matches the decision you need to make today, then replace its bracketed details with current information.
- For a program, compare total weekly sets, session length, and progression with what you can actually sustain.
- If pain appears, use the clinician-question prompt rather than asking AI to diagnose or train through it.
- Follow up with: “Use my completed two-week log below. Identify one variable to change first and explain what data would justify that change.”
Variations
Beginner routine
Use this when you need a first structured strength routine.
Build a four-week beginner strength routine from [EQUIPMENT], [AVAILABLE DAYS AND TIME], [CURRENT ABILITIES], and [LIMITATIONS]. Give each workout a warm-up, exercise order, sets, reps, rest, and an effort target using reps in reserve. Explain how to progress only after completing all prescribed reps with good control. Include one easier option for each exercise and a weekly recovery check. Do not diagnose injuries or prescribe through pain; list red flags that need medical assessment. Ask up to 3 questions if required details are missing.
Training log review
Use this when progress has stalled or recovery feels off.
Review this [TRAINING LOG] alongside my [GOAL], [SLEEP AND RECOVERY NOTES], and [LIMITATIONS]. Summarize weekly volume, intensity, adherence, performance trend, and any pain pattern without treating a single bad session as proof. Identify the most likely bottleneck supported by the log and recommend one primary change for the next two weeks, with a simple measure of success. Separate observations from assumptions. If symptoms raise safety concerns, say to pause and seek appropriate care. Ask up to 3 questions only if essential.
Race preparation
Use this when you are preparing for a specific run or endurance event.
Create a conservative training outline for [EVENT AND DATE] using [CURRENT WEEKLY TRAINING], [RECENT LONGEST SESSION], [GOAL], [SCHEDULE], and [INJURY HISTORY OR GUIDANCE]. Include weekly frequency, long-session progression, easy versus harder effort, recovery weeks, and race-week adjustments. Do not increase volume and intensity aggressively in the same week. State when I should stop training and consult a clinician, especially for chest symptoms, fainting, or persistent pain. Ask up to 3 questions only if necessary.
Tips
- Use a training log that records the exercise, load, reps, perceived effort, pain score, and sleep; without those fields, AI cannot distinguish a plateau from normal day-to-day variation.
- Ask for intensity using RPE or reps in reserve when one-rep-max data is unavailable; fixed loads are often wrong across different exercises and fatigue levels.
- Change one major training variable at a time for two weeks when possible, such as volume, load, or frequency, so you can interpret the result.
- Treat AI meal suggestions as food-planning help, not a substitute for individualized care for diabetes, eating disorders, pregnancy, or medical nutrition needs.
FAQ
Can AI make a workout plan for an injury?
It can help you organize questions and adapt around clinician-provided restrictions, but it cannot assess an injury or clear you to return to training.
What information makes a fitness prompt useful?
Your baseline, available time, equipment, recent training, and constraints matter more than a broad goal alone.
Should I ask AI for exact calorie targets?
Use care. Calorie needs depend on factors AI cannot reliably assess, and personalized targets can be inappropriate when medical or eating concerns are present.