'I asked ChatGPT to build me a personal training plan. Here's what happened.'

Artificial intelligence is 11/10 scary, and it's coming for us. But, not before I ask it to give me a workout plan and show me how to meal prep.

Because I'm very tired. And very lazy.

Watch: Peaches Pilates present a Booty Burn workout just for Mamamia! Post continues below.

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And as I learnt from my colleague when she asked ChatGPT to help run her family, it all comes down to the specifics.

That is, HOW you are phrasing your requests. Because when it comes to asking ChatGPT to do things for you, the details are very important.

I very much miss having a personal trainer (hey, Leo!) to tell me exactly what to do (and not do) in the gym, and look — I really want to get back into working out and eating healthier and kicking goals, etc, etc. But it's just all a bit... expensive right now. (See: current financial crisis).

So, I asked AI to help me.

Here's what happened when I asked ChatGPT to create a workout plan, according to my age and fitness level.

The workout plan.

I asked ChatGPT to 'Create a workout plan for a 31-year-old female who trains three to four days a week. Please include lower body, upper body and cardio.'


Within seconds, AI-generated this response: 'Sure! Here's a workout plan for a 31-year-old female who trains three to four days a week, including exercises for lower body, upper body, and cardio.'

It's both terrifying and amazing.

Here's what it detailed:

Day 1: Lower Body

  1. Squats: 3 sets of 10-12 reps
  2. Lunges: 3 sets of 10-12 reps per leg
  3. Deadlifts: 3 sets of 8-10 reps
  4. Glute bridges: 3 sets of 12-15 reps
  5. Calf raises: 3 sets of 15-20 reps
  6. Leg press: 3 sets of 10-12 reps
  7. Hamstring curls: 3 sets of 10-12 reps

Day 2: Upper Body

  1. Push-ups: 3 sets of 10-12 reps
  2. Dumbbell bench press: 3 sets of 10-12 reps
  3. Seated dumbbell shoulder press: 3 sets of 10-12 reps
  4. Bent-over rows: 3 sets of 10-12 reps
  5. Lat pulldowns: 3 sets of 10-12 reps
  6. Bicep curls: 3 sets of 10-12 reps
  7. Tricep dips: 3 sets of 10-12 reps

Day 3: Cardio 

Choose any cardio activity you enjoy, such as running, cycling, swimming, or using an elliptical machine. Perform 30-45 minutes of moderate to high-intensity cardio.

Day 4: Lower Body and Core

  1. Bulgarian split squats: 3 sets of 10-12 reps per leg
  2. Step-ups: 3 sets of 10-12 reps per leg
  3. Romanian deadlifts: 3 sets of 8-10 reps
  4. Side lunges: 3 sets of 10-12 reps per leg
  5. Plank: 3 sets of 30-60 seconds
  6. Russian twists: 3 sets of 10-12 reps per side
  7. Reverse crunches: 3 sets of 10-12 reps

It went on to warn: 'Remember to warm up before each workout with some light cardio and dynamic stretches, and cool down with some static stretching afterwards.'

'Additionally, always listen to your body and adjust the weights and repetitions as needed. It's also a good idea to consult with a fitness professional before starting any new exercise program.'

The healthy meal plan.

I also asked ChatGPT to 'Create a healthy meal plan for the week.'

It responded: 'Certainly! Here's a sample healthy meal plan.'

Day 1:

  • Breakfast: Greek yogurt with mixed berries and a sprinkle of granola
  • Snack: Apple slices with almond butter
  • Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette dressing
  • Snack: Carrot sticks with hummus
  • Dinner: Baked salmon with roasted vegetables (broccoli, capsicum, and sweet potatoes)
  • Dessert: Dark chocolate squares

Day 2:

  • Breakfast: Oatmeal topped with sliced bananas and a drizzle of honey
  • Snack: Greek yogurt with a handful of almonds
  • Lunch: Quinoa salad with roasted chicken, spinach, cherry tomatoes, feta cheese, and lemon vinaigrette
  • Snack: Celery sticks with peanut butter
  • Dinner: Grilled prawn skewers with quinoa and steamed asparagus
  • Dessert: Mixed fruit salad

Day 3:

  • Breakfast: Vegetable omelet (spinach, bell peppers, onions) with whole-grain toast
  • Snack: Cottage cheese with sliced peaches
  • Lunch: Whole wheat wrap with turkey, avocado, lettuce, and tomato
  • Snack: Edamame
  • Dinner: Baked chicken breast with roasted Brussels sprouts and quinoa
  • Dessert: Yogurt parfait with layers of Greek yogurt, granola, and mixed berries

Day 4:

  • Breakfast: Protein smoothie made with almond milk, spinach, banana, and protein powder
  • Snack: Hard-boiled eggs
  • Lunch: Lentil soup with a side of mixed green salad
  • Snack: Trail mix (unsalted nuts and dried fruits)
  • Dinner: Grilled lean steak with sweet potato fries and steamed broccoli
  • Dessert: Baked apple slices with cinnamon

Day 5:

  • Breakfast: Whole grain toast topped with avocado and a poached egg
  • Snack: Sliced capsicum with hummus
  • Lunch: Quinoa bowl with black beans, roasted vegetables, salsa, and a dollop of Greek yogurt
  • Snack: Grapefruit segments
  • Dinner: Baked cod with quinoa pilaf and grilled zucchini
  • Dessert: Frozen yogurt with fresh fruit

Day 6:

  • Breakfast: Overnight oats made with almond milk, chia seeds, and mixed berries
  • Snack: Rice cakes with almond butter
  • Lunch: Spinach salad with grilled chicken, strawberries, goat cheese, and balsamic vinaigrette
  • Snack: Greek yogurt with sliced almonds
  • Dinner: Stir-fried tofu with mixed vegetables and brown rice
  • Dessert: Chia seed pudding with coconut milk and mango slices

Day 7:

  • Breakfast: Vegetable scramble with egg whites, mushrooms, spinach, and tomatoes
  • Snack: Banana with a handful of walnuts
  • Lunch: Chickpea salad with cucumber, red onions, cherry tomatoes, and lemon dressing
  • Snack: Air-popped popcorn
  • Dinner: Baked turkey meatballs with whole wheat pasta and marinara sauce
  • Dessert: Berries with a dollop of whipped cream

It added: 'Make sure to drink plenty of water throughout the day and adjust portion sizes according to your specific dietary needs.' 

'It's also advisable to consult with a registered dietitian for a personalised meal plan tailored to your goals and any specific dietary restrictions you may have.'

My thoughts.

Honestly, I was immediately impressed by the personalised workout and meal plan. I love how ChatGPT can so easily and quickly produce information based on the data it received from the user. 

Like, it's truly insane. We're literally living in the future, you guys.

Obviously, the more detailed information you chuck in, the more specific the plan would be to you – whether that may be adding extra information on the kind of health or fitness goals you want to achieve, specifics regarding allergies, budget, exact recipes, etc.

All in all, the two plans I received were pretty good –  and well, exactly what I requested.

Image: Supplied


However, while I'm a sucker for the instantaneous fitness plan, there are a few issues here.

Obviously, the list of instructions truly doesn't compare to the engaging experience you'd get with a personal trainer — or at least a workout app that provides videos or interactive content along with the workout plan.

As someone who has undergone three knee reconstructions, there was also the drawback of not having someone to monitor and correct my form, potentially increasing the risk of injury. For people who are unfamiliar with the exercises or new to working out, this could also pose a risk.

As for the meal plan, it's a good starting point but some of the meals were a bit on the light side, especially for days when you're exercising and need the extra fuel. 


Then there's also the whole accountability thing. 

When you have a personal trainer or nutritionist on hand, you're more likely to receive motivation and on-hand support, leading you to be more consistent with your goals. You're also more likely to work harder on developing and improving technique, skills and overall performance.

In saying that, ChatGPT is totally free. 

So, if you're after a low-cost, straightforward fitness and meal plan, it could be worth giving it a shot and seeing how it works out for you. As always, everyone is different and it really depends on the individual and your personal goals.

The verdict.

Overall, I think there are definitely benefits when it comes to AI-generated fitness and exercise programs, meal plans and tracking results. 

While I don't think it could replace the human element of a personal trainer or nutritionist, I think it's a really useful resource for information and a great guide for structuring an exercise and nutrition plan. Especially during a time when things are a little bit (very) bloody expensive.

Now, ChatGPT — tell me how to become a millionaire.

Would you use ChatGPT to create your workout plan or meal plans? Share your thoughts with us - including your AI wins and fails — in the comment section below.

Feature image: Supplied.

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