I Challenged ChatGPT for a Glute Workout Plan: The Hits and Misses

Everybody has been through this: You find yourself in the gym, facing the same mundane exercise regimen you’ve completed countless times before. As you begin your initial set or stride on the treadmill, your mind starts to wander off. You’re aware exactly What lies ahead, with your mind and emotions simply not being fully engaged.

If you've found yourself trapped in a fitness routine stalemate for months (or even years!), it might feel like this: really It’s challenging to escape that routine. Obstacles are everywhere: It’s tough to figure out the next steps, understand how to utilize new gym gear, and identify which exercises will hit your targeted muscle groups. Additionally, hiring personal trainers or subscribing to apps can be costly and demanding in terms of time commitment.

This is where AI has made its entrance into the conversation. Consider ChatGPT as an example—a free chatbot introduced in November 2022 that has unexpectedly turned into a popular tool among fitness enthusiasts seeking new workout ideas.

A couple of months back, I was talking with my little bro, and he brought up some acquaintances of his who had just finished university. These folks were ex-university athletes accustomed to high-quality, coach-supervised training sessions. Lately, they've been using AI tools such as ChatGPT to develop their own exercise programs. This caught me off guard but also piqued my interest quite a bit.

Could a chatbot really devise a health-focused, sustainable, goal-oriented regimen? It seemed nearly too good to be believed.

Certainly, leveraging AI tools involves a bit of a learning curve. Therefore, I opted to put it to the test. I requested ChatGPT to create for me a three-week workout regimen focused on strengthening my glutes and quads—then presented this routine to an experienced fitness professional, certified personal trainer Kristina Earnest, CPT, to evaluate its accuracy and identify any significant missteps.

Spoiler: It provided reliable workouts for specific muscle groups, yet it lacked in terms of safety, recovery, and customization.

As requested, the chatbot generated a three-week plan aimed at toning and strengthening my glutes and quads. The regimen consisted of three circuits each week, with four exercises per circuit, as asked for. Additionally, it advised working out on alternating days—about three to four sessions weekly.

When I enquired about the appropriate weight for my dumbbells, it advised: 'Select a weight that enables you to perform the prescribed number of repetitions for each exercise with correct technique, yet still pushes you.' Sigh.

Nevertheless, I was impressed by the clarity and structure. The plan was straightforward to follow and encompassed a broad spectrum of exercises targeting the glutes and quads.

What AI did well

The logic behind the programming was clear.

When I presented the AI-generated programme toEarnestfor their professional assessment, they observed that the circuit design was appropriate for the specific muscle groups I aimed to engage, and also appreciated the well-rounded selection of movements that stimulated various types of motion.

She mentioned that ChatGPT performed admirably in assessing the final objective and identifying the movements that targeted the specific muscle groups required.

She highlighted that the range of exercises was excellent for enhancing neuromuscular coordination — essentially, boosting your brain’s capacity to engage and use the correct muscle groups effectively.

Nevertheless, it didn't quite manage to complete the task.

Where AI fell short

It isn't aware of your body—or how to assist its recovery.

The plan failed to consider my current fitness level. Additionally, the recommendation for one to two times per week of lower-body workouts isn't quite right, as Earnest pointed out.

Earnest mentioned, "Given the strength of your lower body and posterior chain, expect to use heavier dumbbells compared to what you'd typically handle during an upper-body session." He also advised, "Since lifting heavy requires recovery time, avoid scheduling leg workouts more frequently than three times each week."

Her recommendation is to begin with one or two weekly workouts concentrating on your lower body, emphasizing lifting heavier weights rather than increasing the number of repetitions or exercises.

You must specifically request form cues.

ChatGPT did not provide form tips or coaching cues unless specifically requested. This is a significant concern for newcomers, as highlighted by Earnest.

"When you meet with a personal trainer, they may offer a comparable workout circuit; however, they can also make real-time corrections to your form, adjust exercises as needed, and advance them as you progress," Earnest explained.

Without guidance, it's simple to adopt incorrect technique—which can raise your chances of getting injured.

To check this, I queried the bot once more: "Could you provide me with form tips for these movements?" In response, it offered an extensive, bullet-pointed guidance for each move.

The lesson taken away is that the standard of your AI-generated workout relies on the caliber of your prompts.

It lacked warm-ups, cool-downs, and advice on preventing injuries.

While it certainly was easy To craft an entirely new exercise regimen from the ease of my sofa, several evident advantages of in-person training were absent. Specifically, there was no warm-up session, no cool-down period, and no advice on avoiding injuries.

A proper training session (or one led by a trainer) should incorporate mobility exercises, a warm-up routine, and a cool-down period to ensure your body is prepared for the activity ahead and to aid in recovery afterward, according to Earnest.

This becomes particularly crucial when you're handling heavier weights or boosting your training volume.

When to utilise AI for fitness data — and when to steer clear of it

Try it if:

• You're looking for new concepts or a framework.
• You're tired of your everyday routine.
• You understand safe lifting techniques and have prior experience designing workout programs.

Skip it if:

• You're just starting out with weightlifting or recovering from an injury.
• You require particular guidance or coaching.
• You're preparing for a specific event or objective.

And remember: It's an instrument, not a coach.

1. Generate custom workout routines based on fitness goals. 2. Provide tips for improving form during specific exercises. 3. Offer motivational quotes tailored to different stages of workouts. 4. Suggest nutritional advice complementary to exercise regimes. 5. Create progress tracking templates to monitor achievements over time.

• 'Develop a glutes-and-quads routine for a novice weightlifter featuring both a warm-up and a cool-down phase.'
• Create a 30-minute workout plan using only dumbbells, including form guidance for every exercise.
• 'Propose a 3-day weekly schedule focused on enhancing lower body strength, including suggestions for rest days.'
• 'Adjust this exercise for somebody experiencing knee discomfort.'
• 'Describe the correct technique for performing a Romanian deadlift and highlight typical errors to steer clear of.'

My conversation with ChatGPT

Me: I'm looking for a 3-week exercise plan focused on toning and defining my buttocks and quadriceps. This routine needs to incorporate four exercises per set, comprising three distinct sets, with each full session lasting approximately half an hour. Could you also specify how often during the week I should perform this workout? Additionally, please advise on what weight of dumbbells would be appropriate to use.

ChatGPT: Certainly, here’s a three-week exercise plan designed to enhance and define your glutes and quadriceps: 1. Week 1: - Day 1: Barbell squats – 4 sets of 8 reps. - Day 2: Lunges with dumbbells – 3 sets of 10 per leg. 2. Week 2: - Day 5: Bulgarian split squat – 4 sets of 6 each side. - Day 7: Deadlifts using kettlebells – 3 sets of 12 reps. 3. Week 3: - Day 9: Hip thrusts – 4 sets of 8 repetitions. - Day 12: Calf raises combined with step-ups – 3 sets of 15 reps for both exercises. This schedule aims at progressively building strength and muscle definition specifically targeting those areas.

Week 1

Circuit 1:

1. dumbbell squats – 3 sets of 12 repetitions
2. Dumbbell lunges - perform 3 sets with 12 repetitions for each leg
3. Romanian deadlifts - 3 series of 12 repetitions
4. Glute bridges — 3 sets of 12 repetitions

Circuit 2:

1. Step-ups - 3 sets of 12 repetitions per leg
2. Bulgarian split squats - perform 3 sets with 12 repetitions for each leg
3. Leg press - 3 sets of 12 repetitions
4. Bicycle kick exercises - 3 sets of 12 repetitions per leg

Circuit 3:

1. Goblet squats - 3 sets of 12 repetitions
2. Hip thrusts — 3 sets of 12 repetitions
3. Calf raises - 3 sets of 12 repetitions
4. Bowing lunges - 3 sets of 12 repetitions per leg

During the initial seven-day period, you may perform these exercises on every other day, equating to 3-4 sessions per week.

Begin with a weight that lets you perform 12 repetitions easily while maintaining proper form, yet still pushes your limits. Over time, as you move forward in the program, slowly increment the load.

Week 2

Circuit 1:

1. Dumbbell sumo squats - perform 3 sets with 12 repetitions each
2. Dumbbell reverse lunges - perform 3 sets with 12 repetitions for each leg.
3. Stiff-legged deadlifts - 3 series of 12 repetitions
4. Hip abduction machine - 3 series of 12 repetitions

Circuit 2:

1. Box jumps - 3 sets of 12 repetitions
2. Dumbbell step-ups - complete 3 sets with 12 repetitions for each leg
3. Knee extensor machine - 3 series of 12 repetitions
4. Dumbbell supine leg curls - 3 sets of 12 repetitions

Circuit 3:

1. Dumbbell front squats - 3 sets of 12 repetitions
2. Barbell hip thrusts - 3 sets of 12 repetitions
3. Seated calf raises - 3 sets of 12 repetitions
4. Single-leg press - 3 sets of 12 repetitions per leg

In the second week, you may escalate the weight of your dumbbells and carry out the exercise routine 4 to 5 days per week.

Week 3

Circuit 1:

1. Barbell back squats - 3 sets of 12 repetitions
2. Walking lunges with dumbbells - 3 sets of 12 repetitions per leg
3. Morning exercises – three sets of twelve repetitions
4. Cable pull-throughs - 3 sets of 12 repetitions per leg

Circuit 2:

1. Plyometric lunges - 3 sets of 12 repetitions per leg
2. Dumbbell Bulgarian split squats with heel lift - 3 sets of 12 reps (each leg)
3. Barbell deadlifts - 3 sets of 12 reps
4. Seated leg curls - 3 sets of 12 reps

Circuit 3:

1. Barbell front squats with pulse - 3 sets of 12 reps
2. Barbell hip raises followed by leg extensions - 3 sets of 12 repetitions each
3. Donkey calf raises - 3 sets of 12 repetitions
4. Dumbbell

Me: As a 26-year-old woman, what weight should I be using for my exercises?

ChatGPT: Your choice of dumbbell weights should align with your present strength and fitness condition. Generally speaking, opt for a weight that lets you perform the suggested repetitions per exercise correctly but also pushes you.

If you find completing all 12 repetitions with your selected weight effortless, it might be insufficient for your strength level, so consider increasing the load. Conversely, if maintaining proper technique becomes challenging during these repetitions, the current weight may be excessively burdensome; thus, reducing the resistance would be advisable.

To begin with, opt for dumbbells that have a lighter to medium weight, like between five and ten pounds. As you advance and become more robust, slowly escalate the dumbbell weights. Always ensure that maintaining proper technique supersedes the quantity of weight lifted.

Meet the expert: Kristina Earnest CPT, who is a personal trainer, conducts numerous workout sessions both online, through her app, and in person.

• AI got the muscle targeting right but fell short on recovery times.
• You must inquire about numerous details, including hints for forms and adjustments.
• Utilize AI for structure and inspiration to break workout boredom , not personalised plans.

Berbagi :