How to get a Gym Program written up without getting roped into PT sessions

[head2toeinuniqlo]

I like to work out on my own. I am busy so can’t commit to a certain time and also I enjoy the alone time.

Every time I join a gym I tell them that I will need a program written up that I can follow. Just a simple schedule with which machines to use, what weight, how many reps, etc. And this never happens. I either get “just do what’s comfortable for you” or “do a session with a personal trainer”. But I never end up with a program.

i posted on our local FB for a PT just to write me a program, for which I would pay. I met with him and I actually don’t know how this happened, but I am committed to weekly sessions with him and I still don’t have a program. I told him this morning I wanted to cancel the sessions but he’s trying to get me to continue.

I just want a program. I am on my 4th gym and STILL don’t have one. AIBU?

Caroline girvan on YouTube has free programs (also a paid app but lots of free content from the time before she launched the app). Same with Joe wicks- he has a YouTube channel with free workouts. See what will fit your goals

How can you not know how you've committed to weekly sessions with a PT? If you don't want to continue stand up for yourself and refuse. Surely by now you've done enough PT sessions to put your own programme together anyway.

What sort of exercising were you hoping to do?

We could then point you towards programs available online.

Ask AI to create one for you. You can put your current stats and abilities and your desired outcomes into Chat GPT and ask it to create a plan for you.

@Tiredforfive45 that was such a great idea! I quickly signed up for Chat GP, asked the question and this is what I got:

Sure! Here is a sample gym program using machines for a woman who weighs 75 kg. Please adjust the weight and repetitions based on your own fitness level and consult with a fitness trainer before starting any new exercise program:

Warm-up:

• 5-10 minutes on the treadmill or elliptical machine at a moderate pace

Strength Training:

1. Leg Press:

- 3 sets of 12 repetitions - Adjust the weight based on your strength level

1. Chest Press:

- 3 sets of 12 repetitions - Adjust the weight based on your strength level

1. Seated Row:

- 3 sets of 12 repetitions - Adjust the weight based on your strength level

1. Leg Extension:

- 3 sets of 12 repetitions - Adjust the weight based on your strength level

1. Shoulder Press:

- 3 sets of 12 repetitions - Adjust the weight based on your strength level

1. Lat Pulldown:

- 3 sets of 12 repetitions - Adjust the weight based on your strength level

Cool Down:

• Stretching exercises for all major muscle groups (hold each stretch for 15-30 seconds)

Remember to stay hydrated during your workout and listen to your body. If you experience any pain or discomfort, stop the exercise immediately. Enjoy your workout!

Yes, chat GPT will help. The more information you put in eg age, fitness levels, goals, baseline, preferences, injuries, time constraints etc the better it will be. Great info in, great info out.

You can ask it to write eg three one-hour workouts to rotate each week. Ask for as much detail as you can eg test times, sets, reps, goals, everything.

Spend some time thinking about what you want, in detail, and see What it says.

It’ll even suggest music tracks or podcasts to listen to while you work out. Suggest modifications to exercises if you have an injury.

But you must put in as much detail as you can