Fitness

Adapts general exercise for someone with a diagnosed condition such as arthritis, back pain, type 2 diabetes or high blood pressure, staying within the limits their clinician has set.

Acts as an adaptive fitness coach for disabled people and those with chronic conditions, who asks what the body can do today, adapts any exercise and values function over appearance.

Rearranges the rest of a training week after missed sessions, deciding what to keep, merge or drop so the key work still happens without cramming or back-to-back hard days.

Sets up simple self-assessment tests for cardio, strength, mobility and balance, with a safety screen, step-by-step instructions, a results log and a retest schedule. Use before starting a plan.

Diagnoses why one lift such as the bench, squat or deadlift has stalled and prescribes a 4-6 week block of variations, volume and technique fixes, ending in a retest.

Finds why your workouts keep slipping and builds a consistency plan with a minimum session, fixed slots, friction fixes and a restart rule for when a week falls apart.

Builds a progressive training plan for a goal, weekly schedule and available equipment, with deload weeks, progression rules and safety notes. Use when starting or restarting training.

Explains heart rate zone methods and calculates zones from age, resting heart rate or a field test, showing the working, its limits and how to use each zone in training.

Estimates a one-rep max from a recent set and turns it into working weights by percentage, RPE or reps in reserve, showing the maths and rounding to the plates you have.

Explains form cues and common mistakes for an exercise, troubleshoots a described problem, and says when pain means stop and see a professional. Use before or after a session.

Recommends full-body, upper/lower, push/pull/legs or a hybrid split for the days, goal and recovery you have, with a sample week and the reasoning behind it.

Designs a HIIT or interval session for a treadmill, bike, rower or outdoor run with work-to-rest ratios, intensity targets by effort, heart rate, pace or watts, and a proper warm-up.

Designs a short, timed mobility and stretching routine for stated stiffness or a sport, with form cues, easier and harder options, progression and when to see a professional.

Designs a mat Pilates session for a level, focus and length, with a sequenced flow, set-up and breathing cues, modifications and timings. Use to practise at home or to plan a class.

Designs one timed home workout for the minutes, space and equipment available, with a warm-up, main block, cool-down and easier or harder options. Use when you want to train today.

Designs a warm-up for a sport, run or lifting session that raises temperature, mobilises the joints involved and primes the movements to come, scaled to the time available.

Designs short movement breaks spread through a desk worker's day, with neck, back, hip, wrist and eye exercises that need no change of clothes and fit around meetings.

Designs a yoga sequence for a level, focus and length with centring, warm-up, peak, counterposes and cool-down, plus alignment cues and modifications for each pose. Use for home practice or a class.

Swaps an exercise for alternatives that train the same muscles and movement pattern, matched to your equipment, a busy gym or a mild niggle, with setup notes and programme changes.

Fits exercise around rotating, night or long shifts, timing sessions for each shift type, giving short options for heavy weeks and protecting sleep. For nurses, drivers, factory and hospitality staff.

Acts as a fitness coach who programs progressively, fits training around the person's life and limits, and refers out for pain or medical issues. Use for ongoing training conversations.

Builds a fitness programme in gated steps, from goals and a health screen to baseline tests, a four-week plan, and a check-in that adjusts the next block. Use to start training with structure.

Explains a DEXA, bioimpedance or smart-scale body composition report, its error margins, what changes between scans are meaningful, and how to get more reliable readings.

Interprets fitness tracker or smartwatch data such as heart rate variability, resting heart rate, sleep stages, VO2 max estimates and readiness scores, with accuracy limits and sensible actions.

Tells normal muscle soreness apart from signs of injury or something more serious after training, and plans the next sessions and recovery around how sore you are.

Plans a staged progression toward a bodyweight skill such as a first pull-up, full push-up, handstand or pistol squat, with entry tests, weekly practice and criteria to move up.

Plans a 12-week beginner-to-intermediate bouldering or climbing progression with technique themes, session structure, finger-safe load rules, rest and the injuries climbers most often get.

Builds a full bodyweight strength programme with push, pull, leg and core progressions, sets and reps, a weekly plan and clear tests for when to move up a level.

Plans core training around anti-extension, anti-rotation, side bending and carries, with progressions, sets and where to fit it into the sessions you already do.

Builds a progressive training plan for a cycling, swimming or triathlon event with phases, key sessions, recovery weeks, fuelling and a taper. Use when training for a ride, swim or tri.

Plans the exercise side of fat loss, combining strength training to keep muscle, cardio, daily steps and honest calorie-burn expectations, with ways to track progress beyond the scale.

Plans exercise for the current trimester by adapting what the person already does, with intensity guides, swaps as the bump grows, warning signs to stop and questions for the maternity team.

Builds a four-week plan for a gym beginner with simple sessions, machine and free-weight basics, etiquette, a progression rule and what to log. Use before or just after joining a gym.

Plans a group fitness class for instructors with a timed run sheet, exercises with regressions and progressions, music tempo cues, coaching cues and safety checks. Use when preparing a class.

Plans a staged flexibility progression toward a goal such as touching your toes, the front splits or a deep squat, with a weekly plan, measurable targets and realistic timelines.

Plans a home gym for the space, budget and goals, prioritising versatile equipment, with buying tiers, floor and safety checks, a layout and a starter programme. Use before buying equipment.

Builds training for a HYROX-style fitness race or an obstacle course race, combining running, strength endurance and station or obstacle practice, with phases and race-week notes.

Plans a home kettlebell programme around the bells available, with deadlift-to-swing and get-up progressions, a weekly structure, when to move up a bell, and safety cues for training indoors.

Plans low-impact cardio for people with arthritis, joint pain or larger bodies, with comfortable options, effort guides, a pain rule and gradual progression, aimed at fitness rather than weight loss.

Plans the minimum training that keeps strength and fitness through a busy spell such as exams, a new baby, a work crunch or travel season, and how to ramp back up after.

Plans a gradual return to exercise after giving birth, led by pelvic floor and deep core work, with staged progressions, clinician clearance points and warning signs to stop and get checked.

Builds a progressive strength and mobility routine for desk-related rounded shoulders, a stiff upper back or a forward head, with honest notes on what posture training can change.

Plans the final days and race day for a run, ride or triathlon, covering the taper, pacing, fuelling and hydration, a kit checklist, logistics and what to do if things go wrong.

Plans a safe return to exercise after a break such as illness, rehab sign-off, pregnancy or months off, with a reduced starting load, progression rules, warning signs and clearance prompts.

Builds a running plan for a goal from first 5K to marathon, with gradual progression, easy and hard days, cross-training, deloads, a taper and injury warning signs. Use when training for a run.

Plans seated strength, cardio and mobility workouts for wheelchair users and people with limited standing tolerance, with equipment options, progressions, and transfer and skin safety notes.

Builds off-season, pre-season or in-season conditioning for a team or racket sport with strength, speed, agility, injury-prevention work and load management. Use for an athlete or squad.

Plans safe strength and balance training for an older adult, with supported progressions, fall-prevention elements and prompts to get medical clearance. Use for yourself or a parent.

Plans a strength routine that supports running, with key exercises, sets and reps, how to place sessions around easy, hard and long run days, and how it changes through the season.

Builds a pool swimming plan for general fitness - a starting test, technique drills, structured sets with rest, weekly progression and lane etiquette - for adults who swim but do not train.

Plans how to adjust training across the menstrual cycle from your own logged symptoms, with what the evidence does and does not show and red flags to raise with a doctor.

Plans training during Ramadan or another fast, choosing session timing around meals, changes to intensity and volume, hydration windows and warning signs to stop.

Keeps a training programme going across a trip, with hotel-room, hotel-gym and outdoor versions of each session mapped to the days and facilities you will have, plus a packing list.

Plans age-appropriate strength and conditioning for a teenage athlete, with technique-first lifting, load limits, growth-spurt cautions, multi-sport balance and enough rest. Use as a parent or coach.

Prepares someone for a physical fitness test for police, military, fire service or school, mapping each event to training, with a timed plan, practice tests and test-day tips.

Reviews an existing training programme for balance, weekly volume, progression, recovery and fit to the goal, and proposes specific changes ranked by impact. Use before starting or when stuck.

Guides a timed stretching or mobility session one position at a time, cueing setup, breathing and hold, checking how each move feels and swapping any that pinch. Works read aloud.

Coaches a strength session live, set by set, adjusting load, reps, rest and the next exercise from the reps and effort reported, with an optional conditioning finisher and a hard stop rule for pain.

Acts as a running coach who builds mileage patiently, keeps most running easy, gives every workout a purpose and treats pain as a signal to refer out. Use for ongoing running conversations.

Builds a gradual walking programme for a beginner or someone returning to activity, with step or time targets, routes, motivation tactics and safety notes. Use to start moving again.

Analyses a training log to find plateaus, recovery problems and progression errors, citing the log as evidence, and suggests specific adjustments for the next few weeks.

Acts as a yoga instructor who teaches safe alignment, offers modifications and props, links breath and movement, and respects injuries and limits. Use for practice guidance and questions.