Reach your weightlifting goals with AI

Getting started with a weightlifting plan

Whether you’re out of practice or a beginner at the gym, if you have a goal to achieve, you’ll need a weightlifting plan. If you’ve joined a gym, you might work with a trainer. However, personal trainers are expensive, and their availability may not align with yours.

Another option is to consult with AI. Try these example prompts for personalized training advice:

• I’m new to weightlifting. Put together an upper body weightlifting plan for beginners. Create a table to keep track of my progress.
• Create a total-body fitness program that works all the major muscle groups. I plan to work out four days a week.
• I’m working out at home and want to build muscle via weightlifting. I have 10, 15, 20, and 25lb dumbbells. Design a home workout plan and suggest other tools I should purchase.
• I’m going to start lifting weights again after some time off. Recommend three good weightlifting exercises for regaining muscle.

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AI weightlifting coaches?

Several fitness apps create weightlifting plans and track your progress with AI. They’re often developed by fitness professionals and rely heavily on the data you input to make recommendations about exercises and equipment. These apps typically have built-in costs, either to unlock certain features or to use them for a given amount of time.

Some fitness apps use your device’s camera to provide real-time critique of your form, posture, intensity, and number of reps. Depending on your fitness and weightlifting goals, an AI coaching app might be a good choice.

AI for good weightlifting exercises

If you’re heading to the gym but need beginner-friendly workouts, turn to AI for good weightlifting exercises. Try a prompt like:

• What exercises build and tone muscle? Recommend exercises with free weights and machines and provide links to videos that show the correct form.

Exercise machines often look intimidating to the gym newbie. Use this example prompt to learn how they work:

• Describe the basic weight machines at a standard gym. Explain what body part they’re used for and how to safely use them. Link to professional videos that show how to use the machines.

If you have specific weightlifting goals, ask AI to create a tailored plan with this example prompt:

• Create an upper body weightlifting plan focusing on back and shoulders. Free weights and machines are both okay. I plan to work out 5 days a week, with three days devoted to upper body.
• I want to be able to do a pull up. What exercises build upper body strength?

As always, thoughtful prompts yield better responses from AI. Be specific and expand on details to craft a strong prompt.

The future of AI in weightlifting

Artificial intelligence shows strong potential in the weightlifting and weight training fields. Research has been focused on evaluating athletes as they used cable machines. Sensors on these machines sent data to AI, which analyzed it and provided real-time feedback. While more research is needed, this technology could revolutionize weightlifting.

In the meantime, focus on proper form to prevent injury, eat a diet high in protein, and allow yourself to rest between workouts. Find more practical AI advice on our Everyday AI hub.