As of 13 August 2026, AI can analyse your gym programme.

What to actually do

1. Hand it to a person

   The route this page recommends

   A person who owns the outcome does this end to end, worth it when the failure is dear.

2. Use a tool built for this

   Second choice

3. Do it yourself

   The distant third

   A chat interface, chat-fluent skill, and roughly 30 minutes until you can act on the result.

   How to actually do it

   1. Open your current programme and copy each training day into a note, including exercise names, sets, repetitions, loads, rest periods and how you progress the load or repetitions.
   2. Gather your goal, training experience, available training days, equipment, relevant injuries or pain, medical conditions, restrictions and exercises you avoid.
   3. Paste the copied programme and your gathered information into a chatbot, then add the analysis prompt exactly as written.
   4. Answer any follow-up questions using your current programme and circumstances rather than guessing missing details.
   5. Compare each suggested change with the exercise instructions, restrictions and progression guidance from a qualified fitness professional or a reliable health source before adopting it.
   6. Test only changes that fit your equipment and current ability, stop if you develop pain or worrying symptoms, and use NHS 111 or 111.nhs.uk for urgent or worrying symptoms.

   Prompt

   Analyse the gym programme below for general training structure, not for diagnosis or medical advice.
   
   My goal: [for example, build muscle, gain strength, improve fitness or lose weight]
   My experience: [beginner, intermediate or advanced]
   Training days available: [days per week]
   Equipment: [equipment available]
   Relevant injuries, pain, medical conditions or restrictions: [details, or write none]
   Exercises I cannot or do not want to do: [details, or write none]
   
   Programme:
   [paste each training day with exercise names, sets, repetitions, load, rest periods and any notes about effort or progression]
   
   Assess:
   1. Whether the programme matches my goal and available training time.
   2. Weekly frequency, exercise balance, movement patterns, muscle-group coverage and repeated fatigue.
   3. Whether the sets, repetitions, rest periods and progression method are clearly specified.
   4. Any obvious gaps, duplication or practical problems.
   5. Three specific changes to consider, explaining the reason for each.
   
   Separate established observations from assumptions. Do not diagnose injuries, prescribe treatment or claim that an exercise is safe for me personally. If my pain, symptoms or medical history could make exercise risky, tell me to stop and seek advice from a GP or qualified physiotherapist. For urgent or worrying symptoms, direct me to NHS 111 or 111.nhs.uk. Ask up to five questions where missing information prevents a sound analysis. End with a short list of what I should confirm with a qualified fitness professional before changing the programme.

   Open it prefilled in ChatGPT or Claude, or copy it into Gemini, which takes no prefill link.