Design a beginner-friendly exercise programme for someone starting from scratch.
About me:
- Current activity level: [SEDENTARY / LIGHTLY ACTIVE / RETURNING AFTER BREAK]
- Any injuries or limitations: [DESCRIBE OR NONE]
- Equipment available: [NONE / RESISTANCE BANDS / DUMBBELLS / GYM ACCESS]
- Time available: [MINUTES PER SESSION, DAYS PER WEEK]
- Goal: [GENERAL FITNESS / WEIGHT LOSS / STRENGTH / ENERGY / MENTAL HEALTH]
Provide:
1. **Week 1-2 Programme**: Gentle start — what to do each day with exact exercises, sets, and reps
2. **Week 3-4 Progression**: Slightly increased intensity
3. **Week 5-8 Programme**: Building real fitness with variety
4. **Exercise Descriptions**: Clear instructions for every exercise (assume I know nothing)
5. **Warm-Up & Cool-Down**: A 5-minute routine for before and after
6. **Rest Day Activities**: What to do on rest days (not just sit on the sofa)
7. **Motivation Strategy**: How to stick with it when motivation fades
8. **Tracking Progress**: What to measure that isn't just weight
9. **Common Mistakes**: What beginners get wrong and how to avoid injury
10. **When to Level Up**: Signs I'm ready for a more challenging programme
Design a beginner-friendly exercise programme for someone starting from scratch.
About me:
- Current activity level: [SEDENTARY / LIGHTLY ACTIVE / RETURNING AFTER BREAK]
- Any injuries or limitations: [DESCRIBE OR NONE]
- Equipment available: [NONE / RESISTANCE BANDS / DUMBBELLS / GYM ACCESS]
- Time available: [MINUTES PER SESSION, DAYS PER WEEK]
- Goal: [GENERAL FITNESS / WEIGHT LOSS / STRENGTH / ENERGY / MENTAL HEALTH]
Provide:
1. **Week 1-2 Programme**: Gentle start — what to do each day with exact exercises, sets, and reps
2. **Week 3-4 Progression**: Slightly increased intensity
3. **Week 5-8 Programme**: Building real fitness with variety
4. **Exercise Descriptions**: Clear instructions for every exercise (assume I know nothing)
5. **Warm-Up & Cool-Down**: A 5-minute routine for before and after
6. **Rest Day Activities**: What to do on rest days (not just sit on the sofa)
7. **Motivation Strategy**: How to stick with it when motivation fades
8. **Tracking Progress**: What to measure that isn't just weight
9. **Common Mistakes**: What beginners get wrong and how to avoid injury
10. **When to Level Up**: Signs I'm ready for a more challenging programme
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