Fitness with AI: How to Create a Workout Program Using Neural Networks

Where to Start

Before turning to a neural network, prepare basic information, advises our expert:

• age, height, and weight;

• current fitness level (beginner, intermediate, advanced);

• primary goal of training (weight loss, muscle gain, maintenance);

• existing limitations (list of medical conditions);

• amount of time you can dedicate to training, your work schedule;

• location of workouts (home, gym, outdoors) and available equipment.

The accuracy of this data will determine the quality of the final plan.

Tools That Can Help: Apps and Text Neural Networks

Ruslan Gilmanov talked about mobile applications that use machine learning algorithms to create effective fitness programs. For example:

• Freeletics — develops personalized workouts adapted to your level and goals;

• Fitbod — builds a plan based on available equipment and workout history;

• JEFIT — closely tracks your progress.

If you need a highly individualized approach, it will be more convenient to work with text neural networks (e.g., ChatGPT, Gemini, YandexGPT). Their advantages include:

• the ability to describe any nuances (from work schedule to disliked exercises);

• receiving detailed instructions and explanations;

• quick adjustments to the plan upon your request;

• creating programs for non-standard conditions (e.g., workouts in a hotel or during a business trip);

• combining workouts with recommendations for daily routines and recovery.

How to Use a Text Neural Network

To get the most useful response from a neural network, you need to formulate a prompt — a text request — correctly. It’s not just about listing parameters but clearly stating your expectations. For example, you can use the following structure:

"I am [age] years old, [height] cm tall, weigh [weight] kg. Fitness level: [level]. Goal: [goal]. Limitations: [conditions]. I train [number of times] times a week for [duration] minutes at [location], and I have [equipment]. Create a weekly workout program with descriptions of exercises, number of sets, repetitions, and rest time between sets. Add recommendations for adjusting the program after a month," Ruslan explains.

The more detailed the request, the more accurate the plan will be. You can specify your preferred workout times or exercises you dislike. You can ask the neural network clarifying questions: "Why was this exercise chosen?" or "What can replace pull-ups if there is no bar?".

You can ask the AI to add explanations: "Describe the technique for performing squats" or "Give tips on breathing while running".

Common Mistakes and How to Avoid Them

Even AI can provide an ineffective program if several important points are not considered. Our expert identified three common mistakes and how to solve them:

1. Unrealistic expectations. Many want to lose 5 kg in a week or gain muscle in a month. Such goals are unrealistic and dangerous for health.

2. Ignoring limitations. If existing medical conditions or injuries are not specified, the neural network may suggest dangerous exercises. Always carefully list medical contraindications.

3. Lack of adjustments. The body quickly adapts to the load, and progress slows down. "Every 3–4 weeks, request an updated plan from the AI based on your results. The more data you provide the neural network for analysis, the better it will understand your body's condition," says the expert.

How Not to Quit After a Month

After receiving the program, don’t rush to perform all the exercises immediately. First, analyze the plan: do the loads match your level, is there enough time for workouts, are there any unsuitable movements? If something raises doubts, ask the neural network to make changes.

To successfully integrate workouts into your daily life, follow these simple rules:

• plan workouts in advance by adding them to your calendar;

• choose workout times according to your biorhythm (morning/evening);

• if you don’t know an exercise, look for video instructions or request a description with illustrations from the neural network;

• start with small loads, gradually increasing the load by 5–10% per week;

• track results (repetitions, weight, time) to monitor progress;

• don’t forget about warm-up and cool-down (the concluding part of the workout) — they reduce the risk of injury;

• alternate loads, combining strength, cardio, and stretching;

• listen to your body, reducing intensity if you feel fatigued.

For a comprehensive approach to body work, ask the neural network to create a sample menu to complement your workouts.

"Modern neural networks can successfully become your personal fitness trainer. They will take into account your individual parameters, adapt the load during workouts, and save you money. However, the result also depends on your involvement and discipline," concludes our expert.