I asked an AI to become my sports coach: the program that I really use, without a paid app

I no longer count the days spent literally arc-bouted on my keyboard, in front of my screen, to write articles on tech. All these days, however, have one thing in common: that of leaving my back in compote to bedtime. For various reasons, getting back to sport had become a necessity, both for my physical health and for my mental well-being. Since my job revolves around artificial intelligence, I looked at the creation of a sports program doped at AI. Here is my personal feeling, but above all, all my tips for creating sports training thanks to this technology.

Artificial intelligence versus sports coach

Let’s go straight to the point and be honest on one point: the AI ​​is – for the moment – not able to fully replace a sports coach. Especially because it cannot correct a physical movement in real time. In this sense, technology can do nothing for you, where the coach can prevent you from injuring yourself.
However, artificial intelligence is efficient in creating a personalized training plan for your physical condition and your objectives.

To start, I stupidly asked Chatgpt to generate a training plan to lose weight and build muscle.

You may have guessed it, this prompt is far too vague and does not have enough context to provide a program adapted to my physical condition.

The prompt for a personalized training plan in Chatgpt

Chatgpt

Chatgpt is the Openai chatbot, based on the GPT artificial intelligence model, making it possible to answer all kinds of questions or requests. Available in free online version.

• Downloads:
  10380
• Release date:
  05/13/2025
• Author :
  OPENAI
• License:
  Free license
• Categories:
  

  IA

• Operating system:
  

  Android, online service, Windows 10/11, iOS iPhone / iPad, MacOS (Apple Silicon)
  

To obtain a program adapted to my sporting level, I added these elements to my prompt:

• My cardio level level: time during which I can run;
• The sports equipment I have;
• My lifestyle (sedentary / little active / active);
• My age
• My availability to train me
• My specific goal

I also gave a role of sports coach to Chatgpt to orient it in its response. I also asked him to include a YouTube link to each exercise he will offer me. Finally, I added a line indicating that I want to obtain certain warnings on the posture to be adopted to avoid injuring myself, if such or such movement requires it.

Here is the prompt in question, which you can copy and modify as you wish for your personal use:

*You are an experienced sports coach. Offers a program over 4 weeks, with 3 30 -minute sessions each.
Objective: to lose weight and build the whole body.
Individual beneficiary of the program: a 31 -year -old sedentary adult in overweight.
Its current cardio level level: it can run 45 minutes in intervals of 1 minute 30 racing for a minute of walking.
Sports equipment available: racing mat, weight bench, dumbbells, jump rope and stepper.

For each exercise you offer, includes a YouTube link of a reliable video that shows the movement to be made.
If and only if one of the exercises you propose must be performed with a particular precaution so as not to injure yourself, I want you to mention it in the table in a specific column with an exclamation point. Supports this signage with your recommendation.

Your answer is expected in table format containing: week / day / exercises / rest / possible recommendation.*

In accordance with the request stated in the prompt, Chatgpt added a section containing links to videos on YouTube which detail the movements of the exercises which were offered to me in the generated training plan.

The program appears relevant to my request, so, no exercise too intense in cardio is there, which corresponds to my criteria, given my current level.

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