Everywhere you turn, people are talking about artificial intelligence (AI), and the fitness world is certainly no exception. Business owners are using AI to reduce labor costs and automate daily operations, and personal trainers are using it to communicate with clients and develop personalized exercise programs.
But how can you use this versatile and exciting resource to build a safe and effective workout plan? Before diving in, it is important to understand where AI fits in (and where it doesn’t) when it comes to exercise planning.
[SEE: 7 Top-Recommended Personal Training Apps.]
Should You Trust AI for Your Workout Plan?
Yes, you can use AI to write a workout plan, but with some important caveats.
AI tools can answer your questions about the benefits of physical activity and create workout content very quickly, but they should never be blindly trusted. They are prone to what are called “hallucinations,” which can happen when the AI cannot find a suitable response or misunderstands the source material. Sometimes, AI provides made-up resources, creating the illusion that you’re reading science-backed content when that might not always be the case. For this reason, AI should be viewed as a complement to, and not a replacement for, the judgement of a qualified exercise professional.
[READ 10 Questions to Ask a Personal Trainer Before Hiring Them]
Prioritizing Safety: When to Consult an Exercise Professional
It’s absolutely vital that you double-check any advice AI provides, especially when you’re talking about something like resistance-training programs, where doing an inappropriate exercise or adding too much resistance before you’re ready can lead to serious injury.
— Be sure to validate the responses by either consulting with a professional or researching each exercise using credible, evidence-based sources before you start performing any workouts. It’s up to you to prioritize your own safety.
— If you have chronic conditions or post-surgical needs, consult a professional before doing any type of exercise.
— Similarly, you should talk to a pro if you’re inexperienced with resistance training, just starting to lift weights or are unsure if you’re doing an exercise correctly or how to modify it appropriately.
— Consult a professional if you experience pain, dizziness, shortness of breath or unusual fatigue during or after a workout. Never push through an injury or ignore signs or symptoms that worry you.
When used properly and with these boundaries in mind, AI can be a helpful tool for exercise planning.
[SEE: 8 Signs You’re Overtraining.]
Writing Effective Prompts for Tailored AI Workouts
AI can help you organize your goals, set up accountability strategies and uncover workout options tailored to your specific situation and available resources. Be sure to include specific details to have the best chance of receiving a helpful plan.
Prompt-writing guide for workouts
| What to Include in Your Prompt | Prompt Example | Why? |
| Fitness goal | Please create a full-body resistance-training workout for me. I would like to work on balance and overall strength. | This helps both you and the AI tool focus on what’s important to you, whether that’s longevity, overall strength, weight loss or even mental health. |
| Personal details | I am 42 years old and have experience with resistance training but sometimes have pain in my left knee. | This helps the AI tool avoid giving you exercises you aren’t ready for or that might aggravate an existing injury. It can also help give the tool a sense of your experience level. |
| Your resources | I have access to a yoga mat, stability ball and a set of dumbbells up to 25 pounds. Or, I have access to a gym that I’m able to go to on Tuesdays and Fridays. | The AI tool will need to know what resources you have access to so that the exercises it provides are possible for you to do. For example, letting it know you’re working out at home should prevent it from giving you exercises that require a squat rack or gym machine. |
| Format | Provide specifics in terms of sets and reps and include a brief warm-up and cool-down. | Asking for specifics will allow you to have more confidence that you’re following the workout program correctly. |
After AI creates a program in response to this prompt, you can ask follow-up questions to fine-tune the program and address safety, progression and adherence:
— I forgot to mention that I also suffer from migraines that can be triggered when I lift things overhead. Please replace the overhead press with another exercise that will build shoulder strength without overhead loading.
— How do I determine the right resistance for each exercise?
— How many days per week should I perform the resistance-training routine? Is it safe to do on back-to-back days?
— How do I know when I’m ready to progress to a tougher workout and how do I do that safely?
— Please add a cardiorespiratory component to this at-home workout routine. I have a treadmill at home, live in a very hilly neighborhood and prefer low-impact options.
— Provide some tips to help me stay on track. I’ve struggled in the past with staying committed to workout programs after the first few months and would benefit from simple accountability strategies.
The magic of AI happens when you learn to write effective prompts, like those from ACE fitness, that provide as much detail as possible. Including things like goals, past injuries, exercises preferences, current fitness level, time availability, likes and dislikes can help the program identify the best information for you. Also, asking follow-up questions over time can help reveal more personalized and actionable responses.
[READ: How to Use Your Wearable Health Data]
AI for Long-Term Fitness: Consistency, Progression and Variety
One thing that many exercisers overlook is the need for variety in their programs, not only in terms of different types of exercise but also to support long-term adherence, manage training stress and maintain consistency when traveling or when they’re short on time or energy.
So, you can save the prompt chat above and three months later ask:
— I am going on vacation and will be doing a lot of walking but won’t have access to my usual equipment for resistance training. Can you provide a bodyweight version of my workout that I can perform while staying at someone else’s home?
— I am going through a busy stretch at work but don’t want to fall off track with my workouts. Can you provide a 20-minute version that will help me hold onto the progress I’ve made?
— I’m having a hard time with my cardio sessions because I’m not always in the mood to walk on the treadmill. Can you provide some alternative exercises I can try that will provide the same benefits?
Using AI enables you to continue conversations over time to reflect your changing situation. Use it to create accountability, alternate programs, motivation or modifications to your workout.
[READ 6 Expert-Approved Tips to Make Exercise a Habit]
The Hybrid Advantage: Combining AI Power With Human Guidance
AI can personalize and simplify planning, especially in the early stages of program development, and the best results come from clear prompts and insightful follow-up questions. Using an iterative process can take time but will yield the best results and help you build greater confidence in your program.
Be sure to save those conversations in the AI program so you can return to them as you make progress or need to make adjustments to your program. Combining the power of AI with human guidance can help you develop a personalized and empowering exercise program that will drive results over the long haul while keeping safety, consistency and long-term adherence at the forefront.
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AI Workout Planning: Your Guide to Personalized Fitness and Safety Caveats originally appeared on usnews.com
