As artificial intelligence becomes a fixture in daily life, a growing number of Brits are turning to chatbots like ChatGPT for fitness guidance. A recent exploration into this trend involved requesting a beginner-friendly, equipment-free 10-minute workout from the AI, which it generated in seconds. This frictionless experience highlights why 69 per cent of young Brits are using or considering AI to support their fitness journeys, according to data from OpenAI.
The AI-Generated Workout: A Closer Look
Using a prompt suggested by the ChatGPT team – "Create a 10-minute full-body workout I can do in my living room with no equipment and make it beginner-friendly but challenging" – the AI produced a circuit of 10 exercises. Each move was to be performed for 40 seconds with a 20-second rest in between.
The prescribed exercises were: March plus reach, Bodyweight squats, Wall or incline press-ups, Standing knee-to-elbow crunch, Reverse lunges, Plank, Glute bridge, Shadow boxing, Dead bug, and Low-impact mountain climbers. The plan included basic technique notes, target muscles, and suggestions to increase difficulty, concluding with a cool-down stretch and general tips for success.
The Benefits: Lowering Barriers to Exercise
Fitness professionals acknowledge several advantages to using AI for workout inspiration. Kain Monks, founder of Science for Athletes, notes that "AI can lower barriers to entry for beginners," providing simple, time-efficient workouts that reduce intimidation. This aligns with the World Health Organisation's guidance that every move counts towards better health.
Certified personal trainer Emma McCaffrey (Move with Emma) is a strong advocate. "If an AI plan is the only way someone feels comfortable starting, I support that 100 per cent," she says. The generated workout engages major muscle groups, raises the heart rate, and requires zero kit, making it a potentially useful tool to bridge the gap between inactivity and regular movement.
The platform's evolving capabilities, such as voice-guided cooldowns, technique checks via photo uploads, and motivational prompts, could further shrink the hurdles to consistent exercise.
The Drawbacks: The Critical 'Watchful Eye' Gap
Despite its perks, experts warn that AI cannot replicate the nuanced judgement of a human coach. A significant flaw is the lack of a feedback loop for form correction. "The plan tells a beginner to 'focus on good form', but a beginner often doesn't know what good form feels like," McCaffrey explains. Without an expert eye to spot a tilting pelvis or incorrect knee tracking, the risk of persistent poor form or injury increases.
Furthermore, AI struggles with long-term programming. John Singleton, founder of The Progrm, states that while AI can create specific workouts, it can also make "very big errors." Following it long-term could lead to "suboptimal" or even "dangerous" programming.
Monks emphasises that a true training programme requires adaptive decision-making—knowing when to increase difficulty or manage fatigue—based on an individual's ongoing response, sleep, stress, and injury history. "AI currently struggles to account for this nuance," he concludes.
The Verdict: A Tool, Not a Replacement
The consensus among fitness professionals is clear: AI is a powerful support tool for inspiration and accessibility, but it falls short of being a 'pocket-sized PT'. Its most glaring omissions are the inability to provide real-time form correction and the human elements of accountability, community, and tailored encouragement.
"AI is great for suggesting what to do, but it misses the how of expert form correction and the who of community," McCaffrey summarises. For now, AI serves best as another string to a trainer's bow or a first step for the uninitiated, rather than a complete replacement for the expertise and motivation provided by human coaching.
