AI workout plans show promise but need caution, researchers say

Generative AI tools are increasingly being used to build workout plans, from marathon schedules to gym routines, as people look for cheaper and faster fitness advice. Research reviewed by Hunter Bennett for The Conversation suggests the tools can help with basic planning, but may fall short on safety checks, adaptation and expert coaching.

Bennett wrote that users are turning to chatbots because they can produce programs quickly and often at no cost. Some tools can also respond in real time to questions about changing a workout, including when a user reports discomfort or wants to adjust training based on sleep or heart-rate data.

The appeal is clear for people who cannot easily book or pay for a coach. But Bennett said the usefulness of AI depends heavily on what the user tells it, including current fitness, goals and training history.

What studies have found

One study cited by Bennett asked ChatGPT to create personalized exercise plans for five fictional people, then had experts evaluate the results. The researchers found that the chatbot could produce safe, basic recommendations, but might not adapt well enough to support progress over time.

Another study had experienced running coaches judge AI-generated running programs. Bennett reported that the coaches viewed the plans as appropriate for beginners, but less suitable for trained athletes.

The quality of an AI program appears to improve when users provide more detailed information, according to research cited by Bennett. That creates a problem for many consumers: writing a useful prompt can require exercise knowledge that beginners may lack.

Safety is another concern. Bennett said it remains unclear whether current AI systems can fully account for injuries, chronic disease or other medical conditions. Exercise professionals are expected to carry out health screening before prescribing a program, and missing that step could make an AI-generated plan unsafe for some people.

Human trainers still have an edge

Bennett also reviewed a small group of studies comparing AI-written plans with programs created by people. In one recent study, participants were assigned to either a 12-week weight training program guided by ChatGPT or one guided by a personal trainer. The personal trainer group had larger gains in muscle size and strength.

A second study compared a five-week AI fitness program with a human-written program and found slightly greater improvements in fitness and endurance in the human-program group. A third study in volleyball athletes found a human-written 10-week performance program produced slightly better gains in jump distance, while jump height improved by the same amount in both groups.

Bennett cautioned that those studies were published in relatively low-quality journals and had limitations, so their findings should be read carefully. Taken together, he said, the research indicates AI plans can improve fitness, but may be less effective than plans from human experts, possibly because they lack real-time feedback and motivation.

How to use AI more safely

Bennett advised treating AI-generated workouts as a starting point rather than a finished prescription. Users should adjust plans that feel unrealistic, avoid sudden increases in training volume or intensity, and seek help with technique if they are new to the gym.

People with injuries, chronic disease or complex performance goals should be more cautious, according to Bennett. For those users, advice from a qualified professional may be the safer choice.

This story draws on original reporting from Medical Xpress.