As of 13 August 2026, AI can only partly make an exercise plan for weight loss.

What to actually do

1. Use a tool built for this

   The route this page recommends

2. Do it yourself

   Second choice

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

   How to actually do it

   1. Open a chatbot and copy the prompt into a new conversation.
   2. Replace every bracketed slot with your age, activity, availability, equipment, preferences and any relevant health information, writing "none known" only where that is accurate.
   3. Ask the chatbot to produce the plan and to identify whether your health information requires advice from a GP or qualified exercise professional before you start.
   4. Compare each exercise in the draft with the equipment and space you actually have, and remove any movement you cannot perform safely or confidently.
   5. Check the proposed frequency, intensity, rest days and progression against your current ability, reducing the starting level if the plan is more demanding than your recent activity.
   6. Save the final weekly schedule somewhere you can use it, record how each session feels, and ask the chatbot to adjust the next week using your actual completion and recovery rather than assumed progress.
   7. If you have pain, dizziness, chest symptoms, unusual breathlessness or another worrying symptom, stop and contact NHS 111; seek advice from a GP or qualified exercise professional before resuming.

   Prompt

   Create a realistic exercise plan to support weight loss for me. Use only the information I provide and do not diagnose any condition or claim that exercise alone will cause a particular amount of weight loss.
   
   My details:
   - Age: [age]
   - Current activity level and recent exercise: [details]
   - Main goal and preferred timeframe: [goal]
   - Days per week available: [number]
   - Time available per session: [minutes]
   - Equipment and location: [details]
   - Exercises I enjoy or dislike: [details]
   - Injuries, pain, medical conditions, pregnancy, recent surgery, or medicines that may affect exercise: [details, or write none known]
   
   Before giving the plan, identify any information that makes a personalised plan unsuitable without advice from a GP or qualified exercise professional. If I mention urgent or worrying symptoms, tell me to contact NHS 111 rather than designing the plan. Otherwise, provide a gradual weekly schedule with warm-ups, cool-downs, intensity guidance in plain language, rest or recovery days, easier alternatives, and a simple progression rule. Keep it suitable for my stated equipment and ability. Include clear stop rules for pain, dizziness, chest symptoms, unusual breathlessness or feeling unwell. Do not present this as medical advice, and do not prescribe food intake or supplements. Explain what I should check with a GP or qualified exercise professional before starting.

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

3. Hand it to a person

   The distant third

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