Fitness & coaching prompts

Act as a strength coach. I am doing a [exercise, e.g. back squat]. At the bottom of the rep my joint angles are roughly: knee [angle], hip [angle], back angle to vertical [angle], and my knees are [tracking over toes / caving in]. Score my form out of 100, give a verdict (good / adjust / stop), name the single most important fault, and give one cue to fix it on the next rep. Keep it short. This is fitness guidance, not medical advice.

During my [exercise] I keep [describe what happens, e.g. losing balance forward / rounding my lower back / elbows flaring]. Explain the likely cause, one drill or cue to correct it, and one thing to check in my setup. Flag anything that means I should stop and rest instead of pushing through.

Give me a short pre-rep checklist of three or four cues for a safe, strong [exercise], in the order I should think about them from setup to finish. Keep each cue to a few words so I can remember them mid-set.

Build me a [number]-week training programme. Goal: [e.g. build strength / lose fat / general fitness]. Level: [beginner / intermediate / advanced]. I can train [number] days a week. Equipment: [e.g. dumbbells and a bench / full gym / bodyweight only]. Constraints: [e.g. bad knee, avoid jumping]. For each training day give a focus and a list of exercises with sets, reps, rest and a short note. Add a few general notes and remind me this is guidance, not medical advice.

Design one [duration, e.g. 40-minute] [focus, e.g. full-body / push / legs] session for a [level] lifter with [equipment]. List a warm-up, the main exercises with sets and reps and rest, and a short finisher. Keep the total time realistic.

I can't do [exercise] because [reason, e.g. no barbell / shoulder pain]. Suggest two or three good substitutes that train the same muscles, with the equipment I have: [equipment]. Note any that I should ease into.

Estimate the nutrition of this meal: [describe the meal and rough portions, e.g. two rotis, a bowl of dal, a cup of rice and a side of salad]. List each item with approximate calories, protein, carbs and fat, then a rough total and a one-line verdict for someone whose goal is [goal]. Note that these are estimates, not exact figures.

Help me plan a fat-loss (cut) day. I am [age], [height], [weight], [activity level], training [number] days a week. Suggest a sensible daily calorie target and a protein / carb / fat split, then a simple example day of meals that hits it. Keep it moderate and sustainable, and remind me to consult a professional for anything medical.

Help me plan a lean muscle-gain (bulk) day. I am [age], [height], [weight], [activity level], training [number] days a week. Suggest a daily calorie target for gradual gain, a protein / carb / fat split, and an example day of meals with the [cuisine / preferences] I like. Keep the surplus modest.

Give me one short, punchy voice cue (under eight words) to keep me going on my last few reps of [exercise]. Make it encouraging without being over the top — something a real coach would shout.

I've missed [number] workouts and feel like giving up. Give me a short, honest pep talk and one small, doable action to get back to training today. Keep it realistic, not preachy.

Give me three short lines a coach could say during rest between sets of [exercise] — one to reset my breathing, one on the cue to focus on next set, and one bit of encouragement.

Give me a [duration, e.g. 8-minute] warm-up before a [session focus, e.g. leg day]. List each movement with how many reps or how long to hold, in the order to do them, focused on the joints I'm about to load. No equipment needed.

My [body area, e.g. hips / shoulders / ankles] feel tight. Suggest three or four gentle mobility drills I can do daily to improve the range I use in [exercise], with how to do each safely. If any movement causes pain, tell me to stop and see a professional.

Give me a short cool-down after [session focus], with a few easy stretches to hold and roughly how long to hold each. Keep it calm and simple.