Evaluate my Chat GPT exercise programme...

BetterPerson321 · 2026-04-13T11:36:06+00:00

I'm a 35 year old woman, 5ft 3 and currently at my heaviest ever weight of 11st 11lbs. Over the last ten years I've lost 2-3 stone several times and regained it. Even at my slimmest (around 9 stone) I still felt fat and flabby. I'm going to work on my diet and lose some weight over the next few months, with a more sensible approach that hopefully breaks the yo-yo cycle. I feel confident about this. However, this time I'm going to fight the flab as as well and try to tone up a bit. I've always hated exercise and getting sweaty, and I have very large breasts which makes most cardio exercises uncomfortable (I've tried many many bras). I've tried lots of exercise DVDs, bought an exercise bike etc but I find it all *so hard*. I stuck to the 30 Day Shred for about two weeks and still couldn't even do one push-up, so I got disheartened and gave up. The only exercise I enjoy is swimming, but unfortunately I'm quite rural and my nearest pool is about 40 minutes away. I used to enjoy an evening walk most nights, which has dropped off recently, but I will definitely start that again. Based on the above, Chat GPT has given me the following plan... Weeks 1-2 2x per week (10–15 min): Wall push-ups x8 Sit-to-stand (chair) x8 Sit-ups x8 March on the spot x30 seconds Standing core brace x10 seconds Repeat x2 Plus: 1x 30 minute swim per week 3x 60 minute evening walks per week Weeks 3-4 2x per week (15–20 min): Incline push-ups x10 Sit-to-stand x10 Sit-ups x10 March on the spot x45 seconds Standing core brace x20 seconds Repeat x2 Plus: 1x 30 minute swim per week 3x 60 minute evening walks per week Weeks 5-6 2x per week (20–25 min): Knee Push-Ups x10 Sit-to-Stand with weights x10 Step-Back Lunges x6 each leg (keep it shallow and controlled) Marching x60 seconds Core Hold x20–30 seconds Repeat x2 Plus: 1x 30 minute swim per week 3x 60 minute evening walks per week Does this sound reasonable? I want to build some long-term sustainable habits this time, both in terms of diet and exercise. Start off really gently and progress over time, rather than jump straight into something like the 30 Day Shred. Would love some advice if you've managed to read this far!

FiloPasty · 13/04/2026 12:51

Do you drink and what’s your diet like? Things are unlikely to work if you are trying to do too much in one go.
I’ve lost 2.5 stone over the last 6 months giving up booze, eating more fruit and veg, doing yoga and walking nothing intensive I’ve also gone to Slimming world as I think I need the weekly check in to keep on track.
You can do it but don’t go crazy, just try and add in good habits.

ParmaVioletTea · 13/04/2026 20:57

I've tried lots of exercise DVDs, bought an exercise bike etc but I find it all so hard. I stuck to the 30 Day Shred for about two weeks and still couldn't even do one push-up, so I got disheartened and gave up.

You were probably starting too fast and too hard before. But your Chat GPT programme is odd - it reads as if you're 80.

What sort of fitness do you want? Strength? Aerobic fitness? Flexibility? I don't see how the CHatGPT routine is going to help with any of those things ...

For example, Sit to stand exercises are for elderly people, unless you have a particular impingment or disability?. At 35, you should be capable of doing at least body weight squats properly, and then adding in dumbbells held either goblet style or on your shoulders.

If you have an exercise bike, why not try intervals? - set your phone for 30 seconds on, 60 seconds recovery. Go as fast as you can for 30 seconds. Don't hold back - think of your pedals as grinding into whatever annoys you. Then rest for 60 seconds. Then pedal for your life again, then recover for 60 seconds. Do this 5 times. Obviously, your 5th round won't be as fast as your first, but you will gradually build fitness, and "as fast as you can" will get faster.

Then do some strength exercises using body weight: do 3 sets of 10 squats with a rest of 60 seconds between each set of 10 - check your form by filming it, and go to YouTube for loads of tutorials on good squat form. For example, think of sinking your pelvis down between your knees, but brace your torso so it's all aligned in one piece - don't flop over.

Teach yourself proper full body press up - it takes ages (took me 6 years, and I'm very strong in other ways). Again, YouTube has lots of tutorials. Maybe do 3 sets of 3 in a row. You can also teach yourself tricep sits.

A great exercise for glutes is the step up: step up onto a bench or chair, using the power through the foot that is stepping up, not the foot on the ground. Gradually add weight to that - carry a tin of beans in each hand, for example.

But - you don't want to hear this - but getting fit and strong IS hard. However, look at it this way: it's hard for 60 minutes every other day. Start doing a set routine every other day, then maybe up it to every day. Bodyweight exercises won't be too strenuous in terms of overtiring you or injuring you.

Original poster

BetterPerson321 · 13/04/2026 21:50

FiloPasty · 13/04/2026 12:51

Do you drink and what’s your diet like? Things are unlikely to work if you are trying to do too much in one go.
I’ve lost 2.5 stone over the last 6 months giving up booze, eating more fruit and veg, doing yoga and walking nothing intensive I’ve also gone to Slimming world as I think I need the weekly check in to keep on track.
You can do it but don’t go crazy, just try and add in good habits.

I don't drink, but my diet leaves a lot to be desired - lots of sugar and ready meals. I can cook and have had periods of eating very healthily in the past, so I know I can do it if I put my mind to it and put the effort in.

Well done on your weight loss, 2.5 stone is fantastic in six months!

OP posts:

Original poster

BetterPerson321 · 13/04/2026 21:56