Make ChatGPT Your Personal Trainer (Exact Prompts Inside)

Author

My Life, By AI
August 26, 2025

Six months ago I couldn’t walk more than 200 m without flaring an injury. This system helped me hit 100,000 steps in a week and a new low of –67 lbs.

Today’s video shows the exact setup I use to turn ChatGPT into a fitness coach: a master thread that knows your history, a diagnostic before any plan, live threads for gym and neural stretching, and daily check‑ins that make the plan evolve.

👉 Watch the tutorial: https://www.youtube.com/watch?v=zE31gFygphY
👉 See it working (this week’s doc): https://www.youtube.com/watch?v=RPT-u8mrkeY

Copy‑and‑paste prompts
Master thread (onboarding + diagnostic)

Act as my long‑term fitness & rehab coach. Before you make a plan I'll give background:
[age], [height], [weight], current fitness level, injuries/medical history, struggles (motivation/pain/consistency), and goals (fat loss / pain‑free walking / endurance / muscle gain / rehab).
Ask follow‑ups. Then give me a diagnostic (where I may be weak, tight, or unstable) and simple tests to run first.

4‑week starter plan

Using my diagnostic and test results, create a low‑risk 4‑week plan tailored to my injuries, pain patterns, motivation and energy. Include weekly targets and stop/modify rules. If I go quiet, ask for an update. This should evolve with my check‑ins.

Live gym thread

You are my glute/strength coach. Give me one exercise at a time, wait for feedback, and adjust if something hurts, a machine is taken, or energy is low.

Neural stretching thread

You are my nervous system coach. Build a 20‑minute “neural stretching” routine to release guarding and tension. Every position must feel safe and supported (pillows/floor/wall). 4–6 positions with breath cues and a calming reflection at the end.

Daily check‑in (what to paste)

Workout or missed? What I did/why I skipped; pain & effort (1–10); what felt strong/awkward; any substitutions; sleep/stress/energy. Ask 1–2 questions and adapt tomorrow.

If you use this, hit reply and tell me what your first diagnostic looks like—I’m collecting examples for a follow‑up.

Links & extras

I’m sharing my experience for education/entertainment; not medical advice. Talk to a pro if you have pain or medical conditions.