Turn Claude into the ultimate personal trainer (full guide)

Making progress in the gym and building your dream physique has never been easier. A few years back we'd spend hours watching YouTube tutorials or pay $50-100 a month for a personalised plan. Everyone talks about AI for business, productivity, making money, automating the boring stuff. That's great. But there's one area that gets completely overlooked. How you look, how you train, and how you eat. Your fitness is sitting there waiting to be optimised. Today we're fixing that. Claude projects: Projects is a feature inside Claude that lets you build a custom AI assistant, one that remembers your instructions, follows your rules, and saves every bit of information you give it. Think of it as hiring a PT who never forgets your lifts, never cancels on you, and is available 24/7. I've had some comments saying the prompts in previous articles weren't beginner friendly. So I've written this one for everyone, if you're already comfortable with Claude, skip to Step 2. Step 1: Go to claude .AI Sign up for a free account if you haven't already. On the left sidebar, hit "Projects" - "New Project" Name it whatever you want. I called mine HAWKS PT, under the name just put what your goals are. Step 2: Here's where most people go wrong, Inside your Project, there's a section called "Project" and ''Files'' This is where you tell Claude assistant exactly who it is and how to behave. Without it feeding it this information, Claude is just a chatbot. With it, it becomes your own tailored PT. Instructions: Edit the marked fields with your own stats and paste it into the instructions section. New to the gym? Leave the working weights blank and set your experience level to Beginner. Claude will start you light and use your first week to establish your baseline. Files: We now have three files to paste in, the first one you'll need to spend around five minutes filling out which exercises you enjoy and what to include in your workouts. This is the most important part of the setup as you want the workouts to be tailored to you. The other two files you can paste straight in no need at all to change them, our Claude assistant will fill them in as it learns more about you. Name: Exercise library Name: Lift log (Don't edit just paste) Name: 12 week programme template (Don't edit just paste) Project complete: Our PT is ready. It knows your stats, your goals, and how to talk to you. From here, every conversation you have with it is a step closer to where you want to be this summer. And it's available 24/7. Now it's time to actually use it. The Six Prompt Stack: Now we've set up our Project, we need to give some prompts to kick start the programme. Prompt one: First time setup Use this as your very first message in the Project. It gets Claude to read everything you've uploaded and confirm it's ready to go. Prompt two: Build your programme Prompt three: Beginner starting point If you're new to the gym and left the ''current lifting weight'' section on instructions blank, use this prompt to get a beginners plan. These next three prompts are to be used as and when needed. Prompt four: Swap an exercise Prompt five: Deload week Prompt six: Plateau buster 81 days until summer. You've got the project, you've got the setup, you've got zero excuses left. A PT in your pocket, 24/7. For free. Put the work in on your end too. Bad workouts, wrong weights, exercises you can't stand, tell it everything. The more you put in, the more you get out. Lastly... If you enjoy my content I appreciate anyone who signs up for my free newsletter where I post all Fitness/AI alpha.