When the ball dropped in Times Square and 2026 officially began, I was doing exactly what I usually do — watching from home with snacks close by. But this year felt different. Instead of reaching for junk food, I found myself eating apple slices with peanut butter, a small change that hinted at a bigger shift.
As I enjoyed that healthier snack, I made a personal promise: I would finally commit to going to the gym consistently all year and actually follow through on those familiar “new year, new me” goals.
With that mindset, I turned to my longtime digital companion, Chat GPT, to help with two things — building a workout plan for someone just starting out and creating a matching diet plan. Here’s how the experience unfolded.
Chat GPT created a workout plan that felt realistic
To kick things off, I gave Chat GPT a simple but clear prompt:
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I’d like to get in the gym to get fit for the new year. Build me a workout plan for someone who’s starting their workout journey.
I assumed that being specific about my situation would lead to more tailored guidance, and that turned out to be true. Chat GPT responded with a well-structured approach built around a clear big-picture framework.
The plan focused on five core elements:
- Goal: Build strength, improve fitness, and develop a habit
- Frequency: Three workouts per week
- Workout length: 45–60 minutes
- Focus: Full-body training with basic cardio
- Rest days: At least one day between sessions
It then laid out a sample weekly schedule, assigning Workout A – Full Body Basics to Monday and Friday, while reserving Wednesday for Workout B – Full Body (Different Angles).
My first gym session: Workout A
For my first visit to the gym, I followed Workout A, which ChatGPT designed as a full-body routine. The instructions were straightforward: perform two to three sets per exercise, aim for eight to 12 reps, and rest for 60–90 seconds between sets.
Here’s the exact routine it gave me:
- Goblet squat (legs and core)
- Machine chest press or dumbbell bench press
- Lat pulldown
- Seated dumbbell shoulder press
- Dumbbell Romanian deadlift
- Plank (20–40 seconds)
What stood out was how approachable everything felt. Nothing seemed overwhelming, and every movement made sense for someone new to strength training.
Unexpected motivation and practical guidance
Chat GPT didn’t stop at exercises. It also offered guidance on recovery, eating habits, and mindset, which ended up being just as valuable.
What surprised me most was how encouraging it became, delivering reminders like “consistency beats intensity every time,” “everyone starts somewhere,” and my personal favorite, “showing up > being perfect.”
Combined with advice on rest and nutrition, it gave me everything I needed to walk into the gym feeling prepared and confident.
Bottom line
Planet Fitness, here I come. Thanks to Chat GPT stepping in as a digital gym trainer, starting my fitness journey felt far less intimidating. Looking ahead, this approach will likely become even more useful as Chat GPT Health rolls out, allowing gym-goers to sync plans with fitness apps and better track lifestyle changes.
