Fitness Goal Clarifier & Plan Builder
PROTransform vague fitness aspirations into SMART goals with personalized 12-week periodized training plans. Includes habit integration and progress checkpoints.
Example Usage
“I’m a 32-year-old office worker who sits most of the day. I want to get visibly stronger (especially bench press and deadlift), lose about 15 lbs of fat, and build a sustainable habit. I can only commit 4 days/week for 45-minute sessions. What’s my 12-week plan and how do I know if it’s working?”
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Suggested Customization
| Description | Default | Your Value |
|---|---|---|
| Number of training days per week | 4 | |
| Main fitness focus (strength, endurance, body_composition, balanced) | balanced | |
| Training history (beginner, intermediate, advanced) | beginner | |
| Target weekly progression rate | 5 | |
| How often to include recovery weeks | 12 | |
| How often the habit anchor occurs (daily, 5x_per_week, 3x_per_week) | daily |
Transform vague fitness aspirations into specific, achievable goals with this comprehensive 12-week program builder. Combines SMART goal clarification, evidence-based periodization, and habit stacking for sustainable results.
Research Sources
This skill was built using research from these authoritative sources:
- Effects of SMART Goal Setting and 12-Week Core Strength Training Peer-reviewed RCT showing combined SMART goal-setting + 12-week training improves fitness more than either alone
- Short-Term Impact of Exercise Fitness Testing in Pediatric Clinic Validates SMART fitness goals in clinical settings with 11.9% CRF and 12.4% strength improvements
- Principles of Periodization - Train Kilo Details macrocycle, mesocycle, and microcycle structures for periodized training
- Digital Tools to Support Physical Activity Reviews behavior-change frameworks for fitness tech including self-determination and goal-setting theory
- Habit Formation and Behavior Change - Oxford Research Defines habit as context-cued automatic behavior; foundational for fitness habit interventions
- Habit Stacking: Helping Clients Achieve Results - Trainerize Practical framework showing habit stacking boosts adoption 64% vs. starting from scratch
- Setting SMART Goals for Fitness - FitnessCF Comprehensive practical guide to SMART application in strength, cardio, and flexibility
- Personalized Fitness Guidance Using AI-Driven Systems Details AI recommendation algorithms for personalized workout plans
- How to Build a Personalized AI Fitness Coach Multi-modal AI inputs and recovery-aware programming for real-time fitness coaching
- ZOZOFIT 3D Body Measurement Tracking Modern body composition tracking showing why body comp metrics matter more than weight