Using AI to Write Your Workout Plan

Fit or Fiction: AI in Fitness.

Where I test AI-generated workouts, expose the risks, and show how to make them safe and realistic.

AI can now create a full workout plan in seconds. Tempting, right? No endless Googling, no YouTube rabbit holes, no paying for mass sold PDF templates. Just instant results.

It’s not that great though. Because the thing is that AI doesn’t know you.

It doesn’t know if you’re a beginner or advanced.
It doesn’t know if you have injuries, health conditions, or sensory needs.
It doesn’t know why you want to lose weight or what motivates you.

That gap between an AI plan and your reality is a problem. A potentially dangerous problem. It can create ambiguity, overwhelm, and in some cases, lead to injury.

That’s why I’ve started this new series: Fit or Fiction: AI in Fitness. Every two weeks I take an AI-generated fitness or nutrition plan and put it to the test. I share what works, what doesn’t, and my Not So Typical fix to make it safer, more realistic, and more accessible.

Because AI might be smart; but it’s not personal. And fitness should always be personal. Prefer to watch the video review of the ChatGPT generated workout?

What the AI Plan Looked Like

When I asked ChatGPT to create a two-week gym workout plan for weight loss, here’s what I got back:

• 5 workout days, 2 rest days

• A mix of strength, cardio, and HIIT

• Example week:

  • Monday: Full body + cardio

  • Tuesday: HIIT + core

  • Wednesday: Upper body + cardio

  • Thursday: Rest

  • Friday: Lower body + cardio

  • Saturday: Full body circuit

  • Sunday: Rest

Sample session:

• Squats with a barbell or dumbbell

• Bench press or push-ups

• Bent-over rows

• Shoulder press

• Plank

• Cardio finisher on the treadmill or jump rope

On the surface, this looks structured. But let’s look a little closer.

Benefits: What AI Got Right

• Covered all the major muscle groups

• Balanced strength, cardio, and recovery

• Used simple rep ranges (3 x 10–12) that are easy to follow

• Included recovery days

Negatives: What AI Missed

• No context; no questions about your body, goals, or experience

• Assumes prior knowledge of movements and equipment

• No progressions or regressions for different ability levels

• Exercises that are unrealistic for beginners (burpees, barbell squats, battle ropes)

• Generic nutrition advice with no personalisation

This is where people get overwhelmed. And overwhelmed beginners often get injured.

My Not So Typical Fix

If I was writing this for a beginner, I’d keep a similar structure but adapt the movements. I would:

• Start with bodyweight squats to learn the movement before loading a barbell

• Use wall or step push-ups before floor push-ups

• Keep rows light and supported, focusing on form first

• Do the shoulder press seated to avoid balance challenges

• Begin planks on knees and forearms, then progress

• Make cardio flexible: walking, cycling, dancing; not just sprints or treadmills

Most importantly, I’d build in options. Fitness isn’t about one rigid prescription; it’s about finding what works for you and adapting as you go.

The Takeaway

AI is useful for generating ideas and structure, but it can’t tailor a plan to your body, your health, or your life. It can’t check your form or guide you through progressions.

That’s where personal trainers still matter. Fitness should always be personal.

Watch the Video

I also broke this down in a video where I walk through the AI plan, share my full thoughts, and give my Not So Typical fix.

Watch Episode 1 on YouTube here: Fit or Fiction: AI Workouts

What do you think? Would you follow an AI-generated workout plan, or do you see the risks?