AI & ChatGPT, Uncategorized
The Best ChatGPT Prompt For Creating Total Body Workouts
Jul
The first time I used ChatGPT to write a total body workout for me was several months ago. The results, which you can see here, weren’t all that impressive. It was almost 20 sets of kettlebell exercises.
While that isn’t necessarily bad, the exercises used aren’t good.
Every movement trains all the major muscle groups of your body. Unless you’ve been lifting for a long time and are very fit this is likely to beat you down and leave you feeling too wiped out to workout the rest of the week.
I think the problem with this workout is because of me, not ChatGPT. When I wrote the prompt asking for it to write me a total body kettlebell workout I wasn’t specific enough. So it gave back a pretty appropriate response. A workout where almost every exercise trains your entire body with every rep. Movements like Turkish get ups, swings, clean and press, and farmers walks. Plus lots of squats and rows.
So in all actuality ChatGPT gave me exactly what I asked for. I realized that the problem with the initial workout was not due to ChatGPT but rather my lack of specificity in the prompt.
Since I believed that it could give me much better results I went to work. After learning more about creating prompts I started to get better results. Much better.
In this article I’m going to share with you a great ChatGPT prompt that’ll give you an original and effective total body workout. It’ll even be formatted in tables for you to export to your spreadsheet workout tracker.
Creating A Chat GPT Total Body Workout Prompt
When it comes to writing a good prompt specificity is key. The more specific you are the better your result. You also need to be able to teach ChatGPT. This means giving it information to teach the AI system so that it’s smarter and gives you a better answer.
Don’t worry. You don’t need to be a programmer or prompt engineer to do this. I’m going to give you a prompt that took me hours to get right and show you how to tweak it to work for you.
Here’s the prompt.
“You are a strength coach who specializes in writing total body workouts. I have 3 days a week to workout. The workout trains all the major muscle groups. Each workout needs to have a squat or lunge, a press, and a pull or row exercise. The exercises are done using kettlebells and a pull up bar. The workout is for someone with 3 years of weightlifting experience. Show me how to adjust the workouts over 8 weeks to help me make the most progress. Put each of the 3 total body workouts into tables. The tables include a list of the exercises, sets, reps, rest between sets, and weight to use. The workout also has a 5-10 minute warm up and cool down. Explain them to me and put the warm up and cool down plans in tables.”
Click here to go to ChatGPT and give it a try for free.
How This Total Body Workout Prompt Works
Let’s first go over how ChatGPT knows how to create your workout. We’ll do this by reviewing each line of the prompt.
- You are a strength coach who specializes in total body workouts. This sentence creates a persona for ChatGPT. In this case it’s telling it to think and work like a strength coach that creates total body workouts. You can add to this to build a more detailed character including things like the people you want it to think and act like. This works best when you use someone or something that has published content on the Internet.
- I have 3 days a week to work out. Each workout trains all the major muscle groups. Here you’re telling ChatGPT the specific type of workout to create and how often it’ll be done.
- The workout needs to have a squat or lunge, a press, and a pull or row exercise. You’ve already told it what type of workout to create. With this sentence you’re giving it the types of exercises you want to include in your full body workout. I find that including this information gives me much better exercises and a more balanced workout.
- The exercises are done using kettlebells and a pull up bar. You need to tell the chatbot what fitness equipment you have. Otherwise you’re going to get exercises that you may not be able to do.
- Show me how to adjust the workouts over 8 weeks to help me make the most progress. This is important since it tells ChatGPT to give you the info you need to adjust your workouts to help you get stronger and build muscle.
- Put each of the 3 total body workouts into tables. The tables include a list of the exercises, sets, reps, rest between sets, and weight to use. These sentences of the prompt tell the bot how you want to workout organized and displayed
- The workout also has a 5-10 minute warm up and cool down. Explain them to me and put the warm up and cool down plans in tables.” Here you’re giving ChatGPT the parameters for what you want to do before and after lifting weights. You’re also controlling the way the warm-up and cool-down are organized and displayed.
A Few Tips To Customize This Total Body Workout Prompt
- Let ChatGPt know If you have any limitations. This can be anything really. Examples include: I can’t do overhead pressing exercises, I workout in a small apartment, and I only have 1 kettlebell.
- Have the workout designed for a very specific goal. If your goal is to get stronger for example, tell ChatGPT and it’ll listen. In this case you can add the line ‘my goal is to build strength so include a set and rep pattern that’ll have me using heavy weights with compound exercises’.
- Upload similar workouts to ChatGPT to teach the machine. This is something I do all the time. I’ll either upload a text based copy of a workout I’ve already done or one that I find online. This is done by pasting the workout into the ChatGPT prompt bar. You want to do this before entering the prompt in this article. ChatGPT will use the information and your prompt to create your workout.
Make ChatGPT Your Personal Trainer
When you know what to tell and ask it, an AI chatbot is very capable of writing a well designed workout for you. The prompt in this article gets rid of any guesswork and gives the bot everything it needs to produce a well designed total body workout.
In conclusion, using ChatGPT as a personal trainer with the right prompt can yield well-designed total body workouts with minimal guesswork.
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