I asked Chat GPT to build me a realistic weekly workout for a 54-year-old body — and I actually kept doing it | Tech Radar

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I asked Chat GPT to build me a realistic weekly workout for a 54-year-old body — and I actually kept doing it

The AI built a routine focused on cardio, joint-friendly conditioning, and upper-body endurance

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I’m 54 and while I’m reasonably fit, I’m finding my Brazilian Jiu-jitsu sparring sessions are getting harder and harder to complete. In short, my cardio sucks, and while I’ve never felt the need to do extra training sessions outside of my regular classes before, I’ve reached the age where I need to do something to improve it.

I could just start running, but I don’t really enjoy it. I also don’t want to end up with a knee injury, because that’s kryptonite for a BJJ practitioner. On top of that, I needed something that mixed in a bit of strength training because I’m starting to notice that without regular push-ups, my upper-body strength is beginning to deteriorate with age. That’s only normal — we all gradually lose muscle mass if we don’t maintain it.

Recently, I got an email from Chat GPT (yes, apparently it emails you now, too) called “Easy self-care you can start today.” Okay, I thought, I’ll bite. The email contained a suggested prompt titled: “I don’t belong to a gym. Make a no-equipment, 20-minute home workout.”

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That immediately appealed to me because I have a pathological hatred of sterile gym environments and also a family that has no interest in navigating around equipment. I needed something I could squeeze into a spare 20 minutes at home without turning fitness into another logistical operation.

The 20-minute no-gym, no-equipment, home workout

If you click the link in the email it opens up Chat GPT and the actual prompt Chat GPT inserts is:

“Create a 20-minute, no-equipment routine for a home workout. Include mobility, light strength, and cardio. Include a quick cool-down. Ask anything you might need to know about me to finetune the plan.”

Of course, Chat GPT already knew I do BJJ, so it told me it would “lean toward something that improves joint mobility, balance, leg endurance, and cardio recovery without wrecking you for training”, which was exactly what I wanted.

After asking me a series of questions, including “How hard do you want this to feel on a scale of 1–10?” (I bravely opted for a seven…) and “How many days a week would you realistically do it?” (I went for two after deciding honesty was probably the smarter strategy), it produced my personalized 20-minute workout.

The routine was built specifically around improving my cardio, upper-body endurance without equipment, movement quality, and “not wrecking your joints,” which sounded good to me.

After a short warm-up, the main circuit began. It contained some predictable exercises, like push-ups, but also some surprises, including “Bear crawl hold + shoulder taps,” accompanied by the warning: “This one is deceptively horrible”, and a BJJ-specific one: “Sprawl to technical stand-up”, that I quite enjoyed.

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There was also a surprising amount of advice woven throughout. One line in particular stood out: “A lot of older grapplers over-focus on flexibility and under-train recovery cardio.” I felt seen.

Chat GPT also suggested progressing the workout by adding density rather than complexity — increasing the amount of time spent doing each exercise instead of endlessly adding new movements. That felt sensible compared to the usual online fitness culture of turning every workout into an audition for a superhero movie.

In short, I’ve been doing the workout twice a week for two weeks now, and it genuinely does seem to be helping. My cardio feels noticeably better, and I feel stronger and more stable during sparring. More importantly, the routine feels achievable enough that I’ve actually kept doing it.

That might sound like faint praise, but consistency is probably the hardest part of fitness once you’re over 50. Motivation is powerful at the beginning, right up until something starts resembling a routine and your brain suddenly decides sitting on the sofa with a glass of wine sounds vastly more appealing.

The trick, I’ve found, is lowering the barrier to starting. If I don’t want to do the workout, I tell myself I only have to do the warm-up. Then maybe just one exercise after that. Once you’ve started moving, continuing usually feels easier than stopping.

And that’s the thing Chat GPT got right. It didn’t build me an aspirational fantasy workout designed for a 24-year-old fitness influencer with infinite free time and functioning knees. It built something realistic enough that I could actually imagine doing it again next week.

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Graham is the Senior Editor for AI at Tech Radar. With over 25 years of experience in both online and print journalism, Graham has worked for various market-leading tech brands including Computeractive, PC Pro, i More, Mac Format, Mac|Life, Maximum PC, and more. He specializes in reporting on everything to do with AI and has appeared on BBC TV shows like BBC One Breakfast and on Radio 4 commenting on the latest trends in tech. Graham has an honors degree in Computer Science and spends his spare time podcasting and blogging.

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