I Asked ChatGPT to Critique My Fitness Routine, and It Was Surprisingly Wholesome

Posted by author February 4, 2025 Fitness

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“Wait, why did I agree to this again?” I think to myself as I start typing into ChatGPT. I don’t care how far we advance as a society, I’ll never get used to talking to robots. “Critique my fitness routine,” I demand somewhat awkwardly. ChatGPT responds it’d be happy to, but first, can I give a few more details about my current fitness regimen? Maybe the types of workouts I’m doing, the frequency, and the goals I’m working toward?

Anything for you, robots.

“I go to the gym around five times a week,” I write back. “Three of those days, I do leg presses, leg extensions, and hip abductions before moving on to 30 minutes of low-impact cardio on the elliptical. Altogether, this takes me an hour. I finish with five minutes of ab work and a cooldown. The other two days I do yoga or just cardio (I get anxious about doing upper body workouts in the gym).”

This feels like a surprisingly candid confession to make to AI, and for some reason, I’m nervous to press send — as if someone is secretly judging me behind the screen. I remind myself that the robots don’t care about me, and even if they did, I’m genuinely interested in the feedback. While they’ll never replace the advice of a professional, I figured I could use it as a starting point. Here’s what happened when I asked ChatGPT to critique my fitness routine.

ChatGPT’s Initial Critiques

ChatGPT thanks me for sharing. The good news is that my fitness routine “seems balanced in terms of cardio, strength, and flexibility.” Still, there are some tweaks they suggest.

Leg days: ChatGPT doesn’t have a major issue with my lower body strength training. However, for better overall leg development and functional strength, it tells me to consider adding some compound movements like squats, lunges, step-ups, and deadlifts (but only if I feel comfortable doing so, presumably because this exercise is on the more advanced side).
Cardio: ChatGPT notes that the elliptical is a great joint-friendly choice for building endurance, but it encouraged me to mix it up with more varied cardio like cycling, rowing, or even high-intensity interval training (HIIT) to improve my cardiovascular capacity.
Abs and cooldown: The robots tell me that a dedicated ab workout — like the one I’ve been doing — is fine, but adding more compound movements (like squats and deadlifts) will also activate my abs. For additional core strength, ChatGPT recommends balancing this compound core work with planks, Russian twists, leg raises, and cable woodchoppers. In terms of the cooldown, it suggests adding dynamic stretches or foam rolling to help with recovery and prevent tightness.
Yoga or cardio days: The robots are in full support of my yoga days, acknowledging that it may help alleviate anxiety. However, ChatGPT also shares a few recommendations to help me feel more comfortable working on upper body: “If your anxiety is tied to gym environment or certain exercises, there are strategies to help ease into upper body work.” For instance, starting with lighter weights or focusing on form to help build confidence.
General thoughts: Overall, I find these initial impressions to be surprisingly helpful and considerate. The AI reminds me to progressively increase the load on my leg exercises and consider adding more variety to my workouts overall. They also point out that avoiding my upper body could lead to imbalances, which motivates me to work on my gymtimidation.

Working Out With a Chronic Illness

After these initial critiques, the AI asks me about my fitness goals to help refine its suggestions. I decide to also mention my chronic illness to see how this affects its response. Again, this is not a replacement for actual medical advice. “I have a chronic illness, so initially I was focused on weight loss and improving endurance,” I type in the chat, explaining that now I’m more interested in maintenance. “But I have to be careful not to push myself to the point of a flare up.”

With these new details, ChatGPT shares a few more recommendations:

Gentle cardio: The AI confirms that low-impact cardio like the elliptical is good for maintenance. “You’re not overloading your joints or cardiovascular system too much, which is key if you’re managing an illness.” It still suggests adding a little variety, but this time, only mentions swimming or cycling since they are low-impact exercises that don’t add too much additional strain to the body. It also recommends trying gentle intervals on the elliptical, alternating between moderate and higher intensity for short bursts of time. It’s good to know that, while steady-state cardio works for my current fitness goals, ChatGPT notes low-intensity circuit training is also an option.
Lighter strength training: I had been contemplating doing less strength training, but ChatGPT suggests the opposite. “Strength training can be a big win, as it’ll help preserve lean muscle mass, support bone density, and boost metabolism — all crucial for overall health.” To avoid flare ups, it highlights light resistance training (using dumbbells, bands, or machines) as a good place to start.
Avoid overtraining: “You’re right to prioritize being cautious,” ChatGPT notes, giving me some validation. “Overtraining can be risky, especially with a chronic illness.” It encourages me to listen to my body, adding that it’s OK to scale back if I’m feeling fatigued, which I have also found to be very true. In terms of progression, it recommends going more gradually, adding an extra set or a slightly higher weight over time so as to give my body a chance to adapt without feeling overwhelmed.
Yoga for health: Not only is yoga great for active rest days, but it’s also a great addition for flexibility, stress reduction, and improving mobility, ChatGPT tells me. “If you can, try to incorporate gentle restorative or yin yoga on off-days. These types are lower intensity and are great for calming the nervous system, which may help with managing anxiety around flare-ups.”

Overall, these tips seem nuanced and more applicable in general, especially when compared to the previous critiques. I like that the AI appears to take my chronic illness into consideration, and these are tips I could see myself using in the future. I also didn’t expect the robots to be so . . . kind?

“Over time, your strength and endurance will improve, and you’ll be able to increase the intensity of your workouts,” ChatGPT says. “But it’s key to do so gradually and with self-compassion.” This is one of my favorite takeaways, and I agree it’s one of the hardest lessons to learn when navigating fitness with a chronic illness.

ChatGPT’s Sample Fitness Routine

I didn’t ask ChatGPT to create a custom workout routine for me, but it still gave me one — and I’m not complaining. Here’s what it suggests, based on my needs (including the knowledge about my chronic illness).

Day 1: Lower Body Strength + Cardio:

Leg Press
Squats (bodyweight or light dumbbells)
Step-ups (bodyweight)
Elliptical (30 min)

Day 2: Yoga or Active Recovery

Gentle or restorative yoga (focus on breathing and flexibility)

Day 3: Upper Body Strength + Core Work

Dumbbell rows
Shoulder presses (light)
Bicep curls
Planks & other ab exercises

Day 4: Cardio (Low-Impact)

Swimming, cycling, or elliptical (30-45 min)

Day 5: Full Body Circuit or Functional Strength

Bodyweight squats, lunges, push-ups (wall or knee variations if needed)
Light resistance band work
Core work

Day 6: Yoga or Light Cardio

Yoga (focus on flexibility and relaxation) or a brisk walk

Day 7: Rest/Active Recovery

Stretching, foam rolling, or just complete rest

Again, AI is not a replacement for professional fitness or health advice. It can get you started, but for the best personalized guidance, consult with certified professionals.

Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.